Author: Jade

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) 23 minute Running Clock: 0:00 – 8:00 – Every 1:00 x 8 sets – 18/12 Calories Assault Bike 8:00 – 13:00 – Every 1:00 x 5 sets – 5 Deadlifts 335/225 + 5 Bar Facing Burpees 13:00 – 23:00 – 10 minute AMRAP – Easy-Moderate C2 Bike Spin @ Damper 1 Scale as needed. This is Prep for one of the Wodapalooza workouts next week. 2) Back Squat: 5 sets of 3 @ 70-80% Rest 2-3 minutes between sets. Pick a load and stick with it for all 5 sets. Sets should be difficult but not super demanding. 3) Dumbbell Death (RDL) March: 3 sets of 50ft Rest 90-120 seconds between sets. Focus on position over loading. 4) Single Leg Glute Ham Raise: 4 sets of 10/side Rest 90-120 seconds…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE Swim: 1) 200y Warm-up: Mixed Strokes You choose the strokes and pace. 2) 4 x 50y: Kick Only Rest as needed. 3) 8 x 25y: Pull Only Rest as needed. 4) 5 x 50y: Sprint 2 minutes Rest between sets. Practice your flip turn before jumping into these to work on your transition speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE