Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm w/Push-up 10 Air Squats 10 Ring/Bar Rows 30 High Knees in Place Get your positions opened up and get you heart rate up. 1b) 10:00 – 25:00 – 5 rounds AQAP: 10 Ring/Bar Rows 15 Dumbbell Floor Press 35/25 20 Air Squats 200m Run Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1c) 25:00 – 35:00 – 30-20-10 – AQAP: Dumbbell Plank Rows 35/25 Overhead Squats 45/35 Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Single Arm Dumbbell Box Step-ups 50/35 30 Double-unders 20 Alternating Dumbbell Hang Power Snatch 35/25 30…

*This coming Monday, the 7th, Labor Day, there will be one (1) class at 9:00 AM WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 3 Muscle Cleans + 3 Front Squats + 3 Push Press Station 3 – 20 Banded Face Pulls Athletes following Sport/Comp warm-up with an empty Barbell, those in Power/Move warm-up with a PVC pipe. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 2 Bench Press This will go quick. Start at a moderate load, around 60%, and build each set to a heavy double for the day. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 10-15 second Ring Dip Support  Pick a time domain you can maintain for all 10 sets. Focus on holding good external rotation through the shoulder/ring as you hold. Add load…