Author: Jade

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 50 Single-unders 5/side Low Samson + Reach Overhead 10 Air Squats With Small Plate Out Front Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-3 (10:00 – 16:00) – 3 Pause Back Squats Sets 4-6 (16:00 – 22:00) – 3 1+1/4 Back Squats Sets 7-10 (22:00 – 30:00) – 3 Back Squats Start around 50-60% of your 1RM and build through each set as deemed fit. For the Pause Squats hold the bottom of each rep for 2-3 seconds seconds. For the 1+1/4, come down into the bottom, just above parallel, back into the bottom, and then stand to finish the rep….

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Alternating Squat Hold w/Reach Overhead + 5-10 Air Squats Station 2 – 10 Cuban Press w/Bodyweight + 3-5 Push-ups Station 3 – 40 seconds Jumping Jacks Get your body prepped and moving. 1b) 12:00 – 50:00 – AQAP: 10 rounds of… 21 Alternating Hang Dumbbell Snatch 35/25 15 Single Arm Dumbbell Overhead Squats 35/25 9 Push-ups Then… 1 mile Run If you can’t perform the Single Arm Overhead Squat then sub to a Single Arm Front Squat. For the Squats perform all 15 reps on 1 side, then switch to the other arm for the next round…