Author: Jade

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Concept Cardio Concept Cardio programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. If you’re looking for active recovery, perform the Concept Cardio class at easy to medium pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – 20 seconds/side Side Plank Even – Slider Roll-Outs Start Roll-Outs on your Knees. 1b) 8:00 – 16:00 – 8 minute AMRAP: 50 Push-ups or Ring Dips 50 Alternating Dumbbell Snatch 35/25 50 Dumbbell Floor Press 35/25 Scale as needed, all athletes should be looking to get close to a round done. 1c) 17:00 – 27:00 – 10 minute EMOTM: Odd – 10-15 Dumbbell Overhead Tricep Curl Even – 5-10 Chin-ups For Overhead Tricep Curls, take your time, focus on range of motion and position. Use assistance as needed for Chin-ups. 1d) 28:00 – 40:00 – Every 2:00 x 6 sets: 200m Run + 6 Strict Press Hit the runs hard. Build as heavy as deemed fit on…