Author: Jade

* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. Pre Class: 1) 20 minute EMOTM: Odd, 1 Heavy Double Overhand Axle Deadlift, Even, 1-10 Kipping HSPU Build as heavy as deemed fit on the Deadlifts. Pick a rep range you can maintain for all 10 sets. If 10 reps is easy for you to maintain than focus on the speed of the movement. WOD: 2) 1 Snatch+ 20 Double/Single-unders: EMOTM x 10 sets Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 1 Clean+ 20 Double/Single-unders: EMOTM x 10 sets Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 4) 7 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Power Cleans 95/65 Extra Work: 5) GHD Sit-ups: 3 sets of 20-30 reps Rest…

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Front Squat: 1 Rep EMTOM x 10 sets Warm-up as needed. Start around 75% of your 1RM, build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight and continue to build as deemed fit. 3) 3 rounds AQAP: 30 Kettlebell Swings 70/53 30 Box Jump Overs 24/20 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 6) Reverse Hyper: 3 sets of 20…