Author: Jade

* Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) 20 minute EMOTM: Odd, Ring Muscle-ups, Even, 10 Box Jumps Overs @ 24/20 If you don’t have a Ring Muscle-up don’t sub a Bar Muscle-up, work on the Ring Muscle-up. Box Jumps Overs can be anyway, anyhow, work on what is fastest. WOD: 2) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 3) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 4) 7 minute AMRAP: 7 Toes-to-bar 14 Wall Balls 20/14 Extra Work: 5) Hip Extension: 75 for time Keep track of total time and sets to complete. 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Run:…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Snatch Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be done at 100%+ of your 1RM Snatch. Use straps if you need/have them. Goal is heavier than last week. 3) Hang Snatch: 1 rep EMOTM x 10 reps Warm-up as needed. Work at 60%>. Class: 4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 5) Barbell Lunges: 3 x 8/side Rest 90-120 seconds between sets. Alternate legs each repetition. Goal is heavier…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Jerk Dips: 4 sets of 3 Warm-up as needed. These should be at 110% of your 1RM Jerk and up. Rest 60 seconds between sets. 2) 20 minute EMOTM: Odd, Pistol Squats, Even, 5 Cycle Push Jerk Pistol Squats no more than 5/side. If they are easy for you, work on some variation. Push Jerk start around 60% of your 1RM, build as heavy as deemed fit. 3) Hang Clean + Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5 working sets. 4) Pause Back Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom for 3 seconds on each rep.  WOD: 5) 4 rounds AQAP: 10 Strict Handstand Push-ups 20 KB Swings 70/53 30 Wall Balls 20/14 400m Run Post Class: 6) Hip…