Author: Jade

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Assault Bike: 21/15 Calories Every 3:00 x 10 sets Sprint efforts, hit them hard. If you’re starting with this or performing this as a 2nd session, spend 10 minutes spinning easy, with a 5 second push each minute to warm-up appropriately. 2) Back Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Don’t try and crush yourself with loading today. We haven’t squatted below parallel heavy for volume for 8 weeks so be mindful of that. Build weight as deemed fit, all sets today should have plenty of additional reps left in the tank. 3) Front Rack Reverse Lunges: 8/side Every 2:30 Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 0:00 – 10:00 – AQAP: 500m Row 30 Alternating Dumbbell Squat Snatch 70/50 Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1b) 10:00 – 20:00 – AQAP: 49 Wall Balls 20/14 7 Rope Climbs 15ft Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1c) 20:00 – 30:00 – AQAP: 15 Muscle-ups 30 Burpee Box Jump Overs 24/20 Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1d) 30:00 – 40:00 – AQAP: 30 Alternating Dumbbell Squat Snatch 70/50 500m Row Scale as needed. Efforts should be reasonably quick, around equal work to rest ratio or more rest than work. 1e) 40:00 – 50:00 – AQAP: 7 Rope…