Author: Jade

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Power Snatch + Hang Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. No dropping the bar between reps. 3) 8 minute Up Ladder: 4 Knees-to-armpits 4 Alternating Single Arm Dumbbell Snatch 50/35 Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up. Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Wall Therapy Squats: 50 not for time Take your time, this is a strength, flexibility and positioning drill. For results…

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here WOD: 1) Front Squat: 7 Reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/4/16 for loading. 2) Barbell Back Rack Split Squats: 10/side Every 3:00 x 3 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other. 3) 10 minute AMRAP: 30 Double-unders 10 Back Squats 95/65 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE