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) Every 1:30 x 14 sets: Odd – 50ft Farmers Carry + 30 second Bar Hollow Hang Even – 1/side Kettlebell Turkish Get-up Warm-up as needed. Pick a weight and stick with it for the Farmers Carry. Turkish Get-up’s build as heavy as deemed fit. Start on your non-dominant arm. 2) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Ball Slams 40/30 10 Ring Rows Extra Work: 3) Seated Neutral Grip Cable Row: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. 2) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. 3) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. 4) 5 rounds AQAP: 40 seconds…