Author: Jade

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Front Rack Box Step-ups 95/65 @ 24/20 30 Power Snatch 95/65 30 Burpees Max Rope Climbs 15ft This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) Single Leg Landmine RDL: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 3) Kettlebell Bottoms-up Carry: 4 sets of 50ft/side Rest 90-120 seconds between sets. Only load as heavy as you can maintain position for the entire 50ft. For results post detailed weights, reps, times,…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 3 Hang Snatch Warm-up as needed. Goal here is more capacity work and cycling. Build loading as deemed fit, but given the volume and short time periods the expectation isn’t to work super heavy. For more proficient lifters, you might be looking to get to around 80% of your 1RM. All reps are full Squat. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: 2 Hang Clean + 1 Split Jerk Same guidelines as above apply here. 2) 3 rounds of – 3 minute AMRAP – 1 minute Rest: 15 Toes-to-bar  30 Lateral Bar Hops 15 Thrusters 95/65 30 Lateral Bar Hops Perform this piece as a pick-up where you leave off when you start each 3 minute block. Extra…