Author: Jade

*Lifetime Membership Information Here* WOD: 1) Bench Press: 5-5-5-5-5 Warm-up as needed. Rest 2-3 minutes between sets. Goal for this strength session is to move the most poundage possible over the course of your 5 working sets. The goal is not necessarily to set a PR. 2) AQAP: 50 Wall Balls 20/14 25 Toes-to-bar 15 Power Cleans 205/135 10 Muscle-ups 15 Power Cleans 205/135 25 Toes-to-bar 50 Wall Balls 20/14 Sub for Muscle-ups is 15 Pull-ups and 15 Push-ups Extra Work: 3) Handstand Push-up Practice: 10 minutes This should be fun, no real hard work. Spend 10 minutes working on Handstand Push-up variations, experiment with Paralettes, Freestanding, Walking, etc. 4) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is to hold your 2K PR Pace for all 4 intervals. For results post weight of each set of Bench Press and time to…

*Lifetime Membership Information Here* WOD: 1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 8×1 @ 80% or higher Warm-up as needed. Rest no more than 90 seconds between sets. These are all full Squat. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 6×1 @ 80% or higher Warm-up as needed. Rest no more than 90 seconds between sets. These are all full Squat and Split Jerk. 3) 10 minute AMRAP: 100m Run 10 Hang Power Snatch 75/53 10 Burpees Extra Work: 4) Farmers Carry: 5 x 50m Rest 2 minutes. Heavy. 5) Hollow Position: Accumulate 3 minutes Keep track of total attempts and time to complete 6) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy. For results post weights of all sets of Olympic Lifts and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps,…

*Lifetime Membership Information Here* WOD: 1) Deadlift: 1-1-1-1-1-1-1 Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM. Your 6, non max singles should be within 80% of your max for the day. Make sure you are mentally and physically prepared for this, and make sure you have a plan for how you are going to approach this. 2) 12 minute Up Ladder: 3 Handstand Push-ups 3 Overhead Squats 155/105 Every 4 minutes Perform 50 Double-unders Double-under perform at 0:00, 4:00, and 8:00 Extra Work: 3) Triple-unders: 5-10 minutes Practice If you don’t have 50 Double-unders unbroken practice those. 4) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 sets. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 6) Barbell Rollouts: 3 x 10 Rest 90 seconds…

*Construction, Competitors, Membership Cap, and Coming Events – Here* WOD: 1) 3 rounds AQAP: 50 Kettlebell Swings 53/35 50 Double-unders 50 Plate Overhead Alternating Lunges 45/25 50 Double-unders Extra Work: 2) Snatch: 15 minutes to build to a heavy single 15 minutes and only 15 minutes. Start the clock and don’t go a second over. As many or as few sets and reps as you’d like. 3) Clean and Jekr 15 minutes to build to a heavy single 15 minutes and only 15 minutes. Start the clock and don’t go a second over. As many or as few sets and reps as you’d like. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments