Author: Jade

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 24 Alternating Mountain Climbers 16 Box Jumps 24/20 8 Calories Rowed Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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. Use a spotter and push the reps to failure, ideally do a negative to cap off your set. 2) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 3 Muscle-ups 10 Toes-to-bar 30 Double-unders If you don’t have Muscle-ups, Substitute 5 Chest-to-bar Pull-ups. Extra Work: 4) Row: 5 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. 5) Hip Extenion: 3 sets of 20-30 reps Ret 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all…