Author: Jade

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) Every 4:00 x 5 sets: 100m Sled Drag @ Bodyweight + 200m Run w/Slam Ball 40/30 Scale as needed so you get around 1 minute of Rest. 2) 10 minute AMRAP: 15 Ball Slams 40/30 15 Wall Balls 14/8 Extra Work: 3) Seated L Alternating Leg Raises: 4 sets of 20/side Rest 90-120 seconds between sets. Seated on the floor, prop yourself up on your hands, pick-up one leg as high as you can, and then alternate to the other for all the reps. Make sure to keep your hips stacked under your shoulders. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Slider Reverse Lunges We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you…