Author: Jade

WOD: 1) 10 minutes EMOTM: Work Your Weakness Strength Pick some sort of strength baring movement that you aren’t good at. Important to remember strength doesn’t mean it needs to be weighted. Pick a rep between 1 and 5. If weighted pick an appropriate weight. Perform the given reps of the movement at the weight (if there is one) Every-minute-on-the-minute for 10 minutes. You should be working with something that takes no longer than 15 seconds to complete the set. It is important you work with something you can do for the entire 10 minutes, you shouldn’t be varying reps or weight.2) 15 minute AMRAP:15 Deadlifts 135/9515 Abmat Sit-ups15/side Mountain Climbers Some Deadlift ques and instruction For results post what you did for Work Your Weakness, ands Rounds plus Reps for the Met-con. Post results/thoughts to comments – Jade

WOD: 1) Power Snatch: 7 sets of 1.1 For these sets each rep should be dropped. You have 7 sets of 2 reps, you should take up to 10 seconds between each rep, and up to 2 minutes between each set. All 7 sets should be heavy, think about keeping all sets within 80% of your heaviest set.2) AQAP:20 Dumbbell Hang Power Snatch Left 35/2520 Dumbbell Hang Power Snatch Right 35/2510 Ball Slams 40/30100m Run 15 Dumbbell Hang Power Snatch Left 35/25 15 Dumbbell Hang Power Snatch Right 35/25 15 Ball Slams 40/30 200m Run 10 Dumbbell Hang Power Snatch Left 35/25 10 Dumbbell Hang Power Snatch Right 35/25 20 Ball Slams 40/30 400m Run Competitors: 3) Strict Handstand Push-ups: 5×5 If you can’t do strict Handstand Push-ups no scaling the range of motion, scaling the difficulty/weight of the movement by adding assistance. If 5…

WOD: 1) Hang Power Clean: 7 sets of 1.1.1 For these sets, each rep should be dropped. We are not looking for you to hold onto the bar. Deadlift the bar up to the Hang, perform 1 Hang Power Clean and then drop it to the floor to repeat for 2 more reps. There should be no more than a 10 second rest between each rep. Rest no more than 2 minutes between sets. Focus on staying in your heels as long as possible, getting behind the bar, and ripping the elbows around fast. Old WOD Demo. Here the reps are strung together this is not what you will be doing, you will be dropping the bar each rep. 2) 21-15-9-15-12-9-12-9-6-9-6-3 – AQAP: Kettlebell Swings 53/35 Double-unders Yes this is 4 iterations of our common rep schemes. Work through them all together as fast…

WOD: 1) Hatch Cycle – Week 5 – Day 1:Back Squat: 1×8 @ 65%, 1×6 @ 75%, 1×4 @ 85%, 1×4 @ 90% Front Squat: 1×5 @70%, 1×4 @ 80%, 1×3 @ 85%, 1×3 @ 90% Warm-up appropriately for your sets, upon starting rest no more than 90 seconds between sets, including the transition from Back Squat to Front. 280 Kilos, that’s just a little ole 616 pounds…beast 2) 15-12-9-6-3 – AQAP:Shoulder-to-Overhead 135/95Burpee Lateral Bar Hop Shoulder-to-Overhead is anyway, anyhow, but should ideally be Push Press or Push Jerk, if you’re having to Split Jerk the weight is likely too heavy. You should be working with a weight that you can do this workout predominantly unbroken with.Competitors: 3) 8 rounds of :20/:10: Hollow Rock/Superman 8 Tabatta Rounds alternating between Hollow Rock one round and Superman the other round for a total of 4 rounds…

Programming: So a few notes for everybody. We are through 4 weeks of the Hatch Cycle and you guys are all killing it. I feel like my squats are already getting stronger and we’ve still got 8 weeks left. A quick note, on Monday and Friday when we squat, we’ve got a lot to get through, please show up to class ready to go and please be timely when doing the squats. While many of you don’t need to get out of class right away, we have many who depend on class taking only an hour. This last 4 weeks I’ve been programming an emphasis of Olympic lifting in the met-cons, with lots of shoulder work, and our other strength work as pressing/overhead work. Through the next 4 weeks you guys will see the met-cons geared towards conditioning. Yes, every Met-con is conditioning,…