Author: Jade

WOD: 1) Pause Back Squat: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Goal is more total poundage moved than last week. 2) Push Press: 5 reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 10-20 Calorie Row, Ski, Bike, 200m Run Movement 2 – 3 Heavy Thrusters from the Floor Movement 3 – 1-10 Toes-to-bar Thrusters start at a moderately heavy weight, ideally at least 135/95, and build as heavy as deemed fit. Pick reps/calories you can maintain for all 10 rounds for the other movements. 4) Pull-ups: 50 for time Keep track of total time and attempts to complete. 5) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between drags. 6) Reverse Hyper: 4 sets of 15 Rest 90-120 seconds between sets. Heavy…

Pre Class: 1) Behind the Neck Jerk: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible. 2) 20 minute EMOTM: Odd, 1-5 Strict DeficitHSPU, Even 1 Heavy Sumo Deadlift Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. Deficit and rep range is up to you. WOD: 3) Hang Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit. 4) Hang Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit. 5) 3 rounds AQAP: 30 Alternating Pistol Squats 9 Muscle-ups 5 Power Snatch…

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: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 4) Back Squat: 5 reps Every 2 minutes for 5 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 5) 7 minute Up Ladder: 3 Squat Cleans 95/65 3 Burpee Lateral Bar Hops Then 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 6) Bar Muscle-ups: 10 minutes…