Author: Jade

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Front Squat: 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.  Class: 2) 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. 3) 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. 4) 10 minute AMRAP: 5 Muscle-ups 15 Toes-to-bar 45 Double-unders Post Class: 5) Strict Chin-ups: 5 sets of 5 Rest 2…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) 20 minute EMOTM: Odd, Deficit HSPU, Even, GHD Sit-ups Deficit HSPU x 3 reps, do them Strict if able, goal is full depth paralette. GHD Sit-ups up to 10 reps. WOD: 2) Snatch: 1 rep EMOTM x 15 sets Start around 60% of your 1RM and 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) 15-12-9-6-3 – AQAP: Power Cleans 135/95 Burpee Lateral Bar Hops Extra Work: 5) Hip Extension: 3 sets of 30 Rest 90 seconds between sets. 6) Row: 8 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

* 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. Heavy as possible. 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. 3) Hang Snatch: 1 rep EMOTM x 10 reps Warm-up as needed. Work at 60%>.  Class: 4) Back Squat: 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. If comfortable it is encouraged that you push the lifts to failure. 5) Box Step-ups: 3 x 8/side @ 20″ Box Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to…