Author: Jade

* 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. Pre Class: 1) Low Hang Snatch: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them. 2) Low Hang Clean: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps.  WOD: 3) Front Squat: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start at around 70% of your 1RM Front Squat. Build as heavy as deemed fit. 4) Back Squat: 3 reps Every 90 seconds for…

WOD: 1) Snatch: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out. 3) 20 minute EMOTM: Odd, 10 Wall Balls 30/20, Even, 30 Double-unders Adjust reps as needed, this shouldn’t be more than 20 seconds of work each round. 4a) 21-15-9 – AQAP: Shoulder-to-Overhead 135/95 Pull-ups Rest 5 minutes 4b) 15-12-9 – AQAP: Shoulder-to-Overhead 165/115 Chest-to-bar Pull-ups Rest 5 minutes 4c) 9-6-3 – AQAP: Shoulder-to-Overhead 205/135 Bar Muscle-ups 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 6) Good Morning:…