Author: Jade

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice Gymnastics Pulling can be any variation of a Pull-up, Muscle-up, Ring Row, or Rope Climb. It is strongly encouraged to work on a Strict Pull if you are weak there. Odd movement can be anything you like to work on, it should just be something you struggle with. 2) 12 minute AMRAP: 12 Alternating Dumbbell Snatches 70/50 12 Hand Release Push-ups 12 Box Jumps 24/20 Extra Work: 3) Double-unders: 10 minutes If you have a consistent 50 unbroken work on Triple-unders 4) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times,…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Split Jerk: 3-3-3-3-3-3-3 Warm-up as needed. Establish a 3RM. Your other 6 sets should be within 75% of your max for the day. Rest 90-120 seconds between sets. 2) 6 minute AMRAP: 5 Clean and Jerks 10 Burpee Lateral Bar Hops You should be working with a weight you can Power Clean and Push Jerk. Extra Work: 3) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 4) Superman Position: Accumulate 3 minutes Keep track to total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Snatch: 1.1 Every 90 seconds for 8 sets These reps are all full squats. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep. Start at around 60-70% of your 1RM. Add weight as deemed fit. 2) Clean and Jerk: 1.1 Clean + 1 Jerk Every 90 seconds for 8 sets These reps are all full Squats and a Split Jerk. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep, hit 1 Jerk after your 2nd Clean….