Author: Jade

*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 25/15 15 Single Arm Dumbbell Overhead Squats 25/15 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…

*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 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk Station 3 – 40 seconds Hollow to Superman Transitions Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped. 1b) 14:00 – 32:00 – Every 1:00 x 18 sets: Sets 1-7 (14:00 – 21:00) – 10-15 Double Dumbbell Sumo Stance Deadlifts Sets 8-14 (21:00 –…