Author: Jade

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: Session A: 1) Concept 2 Bike: 3 x 10,000m – Rest 5 minutes Perform at 100%, 105%, and 110% of your bodyweight in wattage…i.e. 200lb person performs this at 200, 210, and 220 watts. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Pausing Supinated Bent Over Barbell Row: 5 sets of 6 Rest 2-3 minutes between sets. Hold the better at the belly/sternum area for 2-3 seconds each rep. 3) Ring Dips: 7 sets of 5 Rest 2-3 minutes between sets. Add load as deemed fit. 4) Seated Wide Grip Cable Row: 4 sets of 15 Rest 2-3 minutes between sets. Load so the…

*Help Support Damon HERE WOD: Session A: 1) Run: A) – 5 minute Easy Run B) – 6 x 1000m/Rest 2 minutes – Perform in a 3 round wave of Easy>Moderate, Moderate, Moderately Hard Maintainable paces across the two 3 round waves. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Double Kettlebell Front Rack Box Step-ups: 4 sets 0f 8/side Warm-up as needed. Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Use a box that puts your knee and hip in line. 3) Belt Squats: 3 sets of 20 Rest 2-3 minutes between sets. Load as heavy as deemed fit. 4) Safety Bar Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus…