Author: Jade

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1) Every 3:00 x 7 sets: 25m/side Suitcase Farmers Carry + 25m/side Single Arm Front Rack Carry + 25m/side Single Arm Overhead Carry Ideally, you’ll likely have 3 different weights for this piece. Make sure to challenge yourself with the loading, otherwise this won’t be very difficult. Pick weights that make you STRUGGLE, this is grunt work combined with some nice cross-chain stability work. 2) 10 minute AMRAP: 15 Ball Slams 40/30 15 Knees-up Extra Work: 3) Flat Bar Cable Upright Row: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 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 2:30 x 4 sets: 7 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Box Step-ups 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. Use a box height…