Author: Jade

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. WOD: 1) Depth Jump to Box Jump: 5 Reps Every 1:00 x 10 sets Warm-up as needed. Standing on one 20″ Box Step-off, as you land explode up and onto the other box. The Box you are jumping onto build as high as deemed fit. 2) Renegade Row: 3 Reps Every 1:00 x 5 sets This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm. 3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid…

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range….