Author: Jade

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) 3 rounds AQAP: 400m Run 21 Pull-ups 12 Shoulder-to-Overhead 115/75 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed…

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…