Author: Jade

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired. 4) AQAP: 15 Bar Facing Burpees Into… 3 rounds of 21…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 3 Burpees 5 Shoulder-to-Overhead 95/65 Workout is perform 1/3/5, 2/6/10, 3/9/15, 4/12/20, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Build as heavy as deemed fit. Keep it strict. 3) D-Ball Bear Hug Hold: Accumulate 3 minutes Keep track of time and attempts to complete, heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE