Author: Jade

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Alternating Lateral Lunges We will by 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 can maintain for the entire 5 minutes. If you’re lacking the mobility for these use a mast on the…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) AQAP: 600m Run 60 Alternating Dumbbell Power Snatch 35/25 600m Run 60 Dumbbell Goblet Box Step-ups 600m Run 60 Single Arm Dumbbell Front Squats 35/25 600m Run Scale as needed. Squats should be performed 30 on each side, break them up however you deem fit. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=ni_HDRKPnJk

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 14 sets: Odd – 5/side Barbell Suitcase Deadlifts + 10-20 Abmat Sit-ups Even – 5/side Single Arm Bench Press + 5/side Single Arm Dumbbell Row Start at moderate loads, and build as deemed fit. For all unilateral movements, perform all reps on 1 side, and then switch to the other. 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 75/55 3 Ring Rows Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Ring Row Hold: Accumule 3 minutes Accumulate 3 minutes holding with the rings right at the chest. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE