Author: Jade

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) 10 minute AMRAP: 1000m Row then AMRAP in remaining time… 15 Kettlebell Swings 53/35 15 Box Jumps 24/20 Extra Work: 3) 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 https://www.youtube.com/watch?v=v_i3Lcjli84#t=184

Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each set. Use a spotter and go to failure on your last set. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to be heavier than last cycle. 3) 12 minute AMRAP: 200m Run 10 Toes-to-bar 5 Dumbbell Thrusters 50/35 Extra Work: 4) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 5) Row: 20 x :30 ON/:30 OFF Row on the wattage setting. Your rest pace should be half of what your work pace is, i.e. 150 watts rest, 300 watts work. Goal is consistency across the 20 intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments…