Author: Jade

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Power Snatch: 3 T+G Reps Every 1:15 x 8 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean: 3 T+G Reps Every 1:15 x 8 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Overhead Squats 65/45 12 Knees-to-armpits 9 Box Jump Overs 24/20 Extra Work: 4) Band Pull Aparts: 100 not for time Focus is on positioning and activation. Switch between over and underhand every 10 reps. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol squat…including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bouncing to get out of the hole. 2) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. 3) 3 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Front Squats 115/75 50 Double-unders Extra Work: 4) Waiters Walk: 400m Load as heavy as possible. Switch sides every 100m. 5) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds…

WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – Max Meters Rowed Partner B – 8 Burpees + 16 Alternating Dumbbell Snatch 50/35 + 24 Abmat Sit-ups Partner A starts rowing while Partner B perform one round of the Triplet, once Partner B Finishes, athletes switch station and continue for 30 minutes. Final score is two parts, meters rowed, plus rounds finished of Triplet. Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE