Author: Jade

*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5-10 Triple-unders 3 – 3-5 Wall Climbs Pick efforts you can maintain for all 7 cycles. 2) Every 1:30 x 7 sets: 2 Hang Snatch High-Pulls + Hang Muscle Snatch + Hang Power Snatch + Overhead Squat Warm-up as needed. Start around 50% of your…

WOD: 1) C2 Bike – 8 sets of: 1 minute @ 80 RPM 1 minute @ 85 RPM 1 minute @ 90 RPM 2 minutes @ Easy @ Damper 1 Pick the appropriate damper to maintain the prescribed cadence at the effort level you want to work at. 2) Back Squat: 6-6-4-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading. 3) Front Rack Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference 6/25/18 for loading. 4) 9 minute Up Ladder: 3 Hang Power Cleans 135/95 3 Bar Facing Burpees Workout wen 3+3, 6+6, 9+9, and so on until 9 minutes is up. 5) Single Leg Kettlebell Deadlift: 3 sets of 20/side Rest 90-120 seconds between sets. Focus on positioning over load. 6) Glute Ham Raise: 3 sets of 8 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Dog Sled…