Author: Jade

* New Classes start today, June 6th HERE Pre Class: 1) Clean From Blocks (Above the Knee): 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Drop the bar and reset between reps. Start around 60% of your 1RM Clean. 2) Clean High-Pull From Blocks (Above the Knee): 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Start around 60% of your 1RM Clean. WOD: 3) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/9/16 for loading. 4) Back Rack Box Step-ups: 7/side @ 20″ Every 2:30 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee…

* New Classes starting June 6th HERE WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 20 Overhead Squats 115/75 20 Kettlebell Swings 70/53 Rest 10 minutes 4) 4 rounds AQAP: 400m Run 5 Rope Climbs 15ft Rest 10 minutes 5) 21-15-9 – AQAP: Paralette Handstand Push-ups Bar Muscle-ups You choose the deficit. 6) Strict Ring Dips: 5 sets of 10 Rest 90-120 seconds between sets. Add load if able. 7) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE