Author: Jade

*Reminder that today, Memorial Day we will be having only one class at 9 AM. We will have a normal schedule for the remainder of the week. This week will mark our Hero week, we will be doing a Hero workout everyday this week to remember those that have served our country. WOD: 1) “Murph”- AQAP: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Wear a weight vest if you have one. You may partition the Pull-ups, Push-ups, and Air Squats in any way you like…the typical breakdown is going to be 20 rounds of “Cindy.” Extra Work: 2) L-Sit: Reverse Tabatta 8 x 10:20 Use paralettes. 3) Hip Extension: 3 x 30 Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post thoughts, reps,…

WOD: 1) 25 minute AMRAP: 5 Dumbbell Thrusters 50/35 10 Burpees 20 Double-unders then… 10 Dumbbell Thrusters 50/35 20 Burpees 40 Double-unders then… 15 Dumbbell Thrusters 50/35 30 Burpees 60 Double-unders and so on until 25 minutes is up Extra Work: 2) Toes-through-Rings: 75 for time Keep track of total time to complete and number of attempts 3) Kettlebell Windmills: 3 x 10/side Rest 90 seconds between sets. Heavy as possible. For results post Rounds and Reps completed of Met-con along with any scaling used (each iteration you complete is a round). If you did Extra Work post time, weights, etc. Post Results/Thoughts To Comments

*Reminder that this coming Monday, the 27th, Memorial Day there will be only 1 class at 9 AM. In addition there will be no Olympic Lifting class this Sunday at 9 AM. WOD: 1) Push Jerk: 3-3-3-3-3 Warm-up as deemed fit. Work through 5 heavy sets. Goal is to establish a heavy 3 for the day and to ensure you have 4 other working sets within 80% of that weight. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 400m Run 7 Muscle-ups 10 Power Cleans 165/113 Extra Work: 3) Pistol Squats: 10 minutes Practice If you can do solid Pistol Squats then workout on Overhead Pistol Squats 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count that you can work through without having to stop. 5) Stiff Leg Deadlifts: 3 x 15 Rest 90 seconds between sets. Heavy as possible (go…

* A reminder that Monday, the 27th, Memorial Day there will be only 1 class at 9 AM WOD: 1) 15 minutes EMOTM: 0:00 Bodyweight Press 3-5 Reps, 0:30 Movement of Choice The first movement should be a bodyweight pressing movement. You should start with a Push-up if you can do a perfect Push-up for the duration of this drill than you can also do a Dip or Handstand Push-up. You other movement can be anything you like, but should be something you struggle with. Think about if you were going to a competition the movements you would most not want to see come up. 2) 12 minute AMRAP: 20 Kettlebell Swings 53/35 30 Alternating Lunges 40 Double-unders For results post movements and reps used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

* A reminder that this coming Monday the 27th, Memorial Day we will be running only 1 class at 9 AM. WOD: 1) “Cindy” – 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” – 20 minute AMRAP: 5 Handstand Push-ups 10 Alternating Pistol Squats 15 Pull-ups You should only be doing “Mary” if you can do it as prescribed, if you can’t do it as prescribed it is likely that your movements on “Cindy” still need to be developed further. Extra Work: 2) Hip Extension: 3 x 30 Rest 90 seconds between sets. 3) Box Jumps: 3 x 20 Rebounded, work as high as possible. Rest 90 seconds. 4) Hip Thrusts: 3 x 15 Rest 90 seconds between sets. Heavy as possible. For results post Rounds and Reps completed and any scaling used for Met-con. If you did Extra Work post reps,…