Author: Jade

WOD: 1 and 1/4 Front Squats:5 @ 45% of 1RM3 @ 55% of 1RM4 x 5 @ 65% of 1RM For these you should be going down into the bottom of the squat, coming up just past parallel, and then going back down into the bottom of the squat and standing all the way up. Warm-up accordingly, if 65% is either too light or too heavy, adjust accordingly. Rest no more than 90 seconds between sets.3 rounds AQAP:400m Run20 Box Jumps 24/1815 Ball Slams 40/3010 Alternating Pistol Squats5 Handstand Push-ups For results post load used for 4×5 of 1 and 1/4 Front Squats, and time for met-con along with any scaling used.Post results/thoughts to comments Nice job on the squats today everybody, a little lighter than last week but we upped the volume quite a bit. It was awesome to see so many of you…

WOD: Press Complex: 1-1-1-1-1 One complex consists of 1 Push Press, 1 Push Jerk, and 1 Split Jerk. You should be looking to build up to and try and stay as close to your 1RM Push Press as possible for as many sets as possible. Rest no more than 90 seconds between sets.4 rounds AQAP:20 Kettlebell Swings 70/5320 Hang Power Cleans 115/85 For results post heaviest load used for press complex and time for met-con along with load used for the kettlebell and barbell.Post results/thoughts to comments Nice job on the press complex guys. I saw a number of you hit bigger weights than last time, so that was awesome to see. As I knew would be the case 5 minutes into the workout, I think I saw everyone in shock of how blown up there forearms were. If you’re not a hook gripper…

WOD: “Barbara”- 5 rounds AQAP:20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats Rest exactly 3 minutes between rounds For results post total time to complete workout and any scaling usedPost results/thoughts to commentsA big workout for you all today, and a benchmark we haven’t hit in quite some time. A lot of you hit it Rx’d for the first time, and almost everyone stuck it out for a full 5 rounds. Amazing work you should all be proud of yourselves for completing such a long tough workout. Going to go ahead and say you’ll likely be most sore in your chest tomorrow. For those who have been in Monday, Tuesday, and Wednesday, rest tomorrow and we’ll see you Friday. Cheers. Andrew fighting to get that chin over the bar It’s great to see Donny back after 6 weeks off from separating his shoulder And Pat…

WOD: Tempo Deadlifts: 5×5 @ 75% of 1RM First make sure to warm-up accordingly. For the tempo deadlifts were are looking for a 3 second pull from ground to knee, then a fast drive from knee to extension, then 3 seconds back down. These should be touch and go, so there should be no release of tension in the bottom. As soon as you feel the plates touch the ground you should be coming back up, SLOW! If 75% is too heavy to hold proper lumbar position, scale accordingly.21-15-9 AQAP:Thrusters 95/65One Arm Dumbbell Snatch 50/35 For the workout you must complete 21 Snatches on each arm, then 15, and finally 9. You can break them up however you like. Range of motion standard is going to be starting from the high hang, but you can go from the floor if you need to, and…

WOD: Pause Back Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @75% of 1RM For these squats were are looking for a quick decent to the bottom, a hold for 5 seconds, then a small bounce in the bottom and a drive to the top. Rest no more than 90 seconds between sets. If you’ve done these before add 10lbs to each set if your 1RM is over 150lbs, and add 5lbs to each set if your 1RM is under 150lbs. For that 5×2 the weight should not change.“Grace”- AQAP:30 Clean and Jerks 135/95 For results post weight used for 5×2 squats and time for met-con along with weight used for met-con.Post results/thoughts to comments Great to see so many folks in this Monday. I think it was a record day with over 100 people in the gym, keep…