Author: Jade

*Games Week Class Schedule Here WOD: 1) “Nutts” – AQAP” 10 Handstand Push-ups 15 Deadlifts 250/165 25 Box Jumps 30/24 50 Pull-ups 100 Wall Balls 20/14 200 Double-unders 400m Run w/Plate 45/25 For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments  

*Games Week Class Schedule Here WOD: 1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 2×2 @ 80%, 6×1 @ 85% or Higher Warm-up as needed. Once in your working sets try and keep your rest periods to 90 seconds between sets. The doubles are not touch and go, think of them as a cluster, hit 1 rep, drop reset, and then hit the 2nd rep. You should have approximately 5-10 seconds between reps, it shouldn’t be drawn out to 20-30 seconds between reps. 2) 3 rounds AQAP: 20 Power Cleans 155/105 400m Run Extra Work: 3) Handstand Walk: 5-10 minutes Practice Work on any facet of Handstand Walk or Hold 4) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for the 10 minutes. 5) Arnold Press: 4 x 8 reps Rest 2 minutes between sets. Heavy as possible. 6)…

*Games Week Class Schedule Here WOD: 1) 20 minutes EMOTM: Odd, Gymnastic Pull Movement, Even, Movement of Choice For this work on a Gymnastics movement that you struggle with could be a strict pull-up, chest-to-bar, muscle-up, anything (no Rope Climbs), for 1-5 reps. The movement of choice could be anything you want to work on, strength, skill, conditioning, etc. 2) 12 minute AMRAP: 3 Wall Climbs 6 Box Jumps 30/24 12 Kettlebell Swings 70/53 For results post movements and reps used for EMOTM work and Rounds plus Reps completed for Met-con along with any scaling used. Post Results/Thoughts To Comments http://www.wcax.com/category/166239/video-landing-page?autoStart=true&topVideoCatNo=default&clipId=9099288

*Games Week Class Schedule Here WOD: 1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on… Barely was able to make it through the sets…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. 2) 15 minute AMRAP: 10 Shoulder-to-Overhead 135/95 20 Double-unders 10 Burpees 20 Double-unders 100m Run 20 Double-unders Extra Work: 3) Strict Press: 5 x 5 @ 75% of 1RM If you did this last week go heavier than last week. Rest 2-3 minutes between sets. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Hip Thrusts: 3 x 10 Rest 90 seconds between…

*Games Week Class Schedule Here WOD: 1) Snatch Complex: 1 Complex Every 90 seconds for 7 sets 1 Snatch Complex consists of 1 Snatch, 1 Hang Snatch, 1 Snatch Balance, and 1 Overhead Squat. The goal here is technique over weight. While building to a heavy load is certainly great, technique is the goal here, you will get more out of working lighter and focusing on speed and position. 2) Clean Complex: 1 Complex Every 90 seconds for 7 sets 1 Clean Complex consists of 1 Clean, 1 Hang Clean, 1 Front Squat, 1 Jerk. The goal here is technique over weight. While building to a heavy load is certainly great, technique is the goal here, you will get more out of working lighter and focusing on speed and position. 3) 10 minute AMRAP: 5 Squat Snatch 135/95 5/side Overhead Lunges 135/95 5…