Author: Jade

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Gymnastics just means it has to do with your bodyweight, push-up, pull-up, box jump, pistol squat, etc. are all examples. Movement of choice can be anything you like so long as it is something you are not good at. Reps are up to you, but the effort shouldn’t exceed 20 seconds. 2) 12 minute AMRAP: 25 Kettlebell Swings 53/35 50 Double-unders Sub For Double-unders is 100% in Single-unders and 50% in Tuck Jumps Extra Work: 3) Pull-up Practice: 10 minutes Work on any facet of a pull-up. 4) Kettlebell Turkish Get-up: 3 x 3/side Heavy as possible. Alternate sides each rep. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc….

* New Products/Supplements..A Little Info HERE ** Tickets are on sale for the Holiday/Winter Party HERE *** Holiday Schedule HERE **** Paleo Challenge 2014 HERE WOD: 1) Jerk Dips: 3-3-3-3-3 Weights used should be 100% of your Max Jerk and UP. Rest 60-90 seconds between sets. Heavy as possible. 2) Split Jerk: 15 minutes to build to a Heavy Single Take as many lifts and attempts as you’d like. If you’re feeling good go for a PR. 3) 4 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Muscle-ups 30 seconds Rest 30 seconds Box Jumps 24/20 30 seconds Rest Sub for Muscle-ups is Push-ups or Ring Dips Extra Work: 4) Sled Drag: 400m Light weight. Focus on heel-to-toe walking. 5) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed….