Author: Jade

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) Box Jumps: 10 reps Every 2 minutes for 7 sets Start at a comfortable Box Jump height. Build up higher as deemed fit. The goal is not to rebound these, but to work on aggressive hip extension, step down, and reset for each rep. 2) 3 Hang Power Clean + 3 Push Press: 1 Complex Every 2 minutes for 7 sets Start at a comfortable weight. Build as heavy as deemed fit. No dropping out wide on any of the Power Cleans, focus on good footwork. 3) 4 rounds AQAP: 10 Squat Cleans 65/45 10 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights,…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Class: 1) Back Squat: 3 sets of 8 Warm-up as needed. These sets should be heavier than last weeks sets of 10. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 Warm-up as needed. Work to build heavier than you did last week, try and perform the exact same sets but now add one more set at a heavier load. Rest 90-120 seconds between sets. 3) 4 rounds AQAP: 400m Run 90 seconds Rest Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments