Author: Jade

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) AQAP: 800m Run w/Plate 15/10 100 Knees-up 50 Front Squats 65/45 10 Rope Sit-to-stand 800m Run w/Plate 15/10 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) 5 x 4 minute AMRAP – 1 minute Rest: 21-18-15-12-9 Wall Balls 14/8 21-18-15-12-9 Kettlebell Swings 35/26 21-18-15-12-9 Burpees Each 4 minute AMRAP the rep scheme decreases by 3 reps. Start from scratch at Wall Ball #1 each 4 minute block. Extra Work: 2) Band Pull-Aparts: 100 Reps Focus on positioning over speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Kettlebell Suitcase Deadlift: 3/side Every 1:00 x 7 sets Warm-up as needed. Build as heavy as deemed fit. Perform all reps on one side before switching. Set the kettlebell dead each rep. 2) Single Leg Kettlebell Deadlift: 5/side Every 1:00 x 7 sets Focus on positioning over load. Add weight as form allows. Perform all reps on one side before switching to the other. 3) Superman Hold: 20 seconds Every 1:00 x 7 sets Focus on tight contraction of the low back and glutes. Hands and feet high, keep the neck/spine neutral…eyes on the floor. 4) AQAP: 800m Run 50 Ring Rows 30 D-Ball Over the Shoulder 70/50 Extra Work: 5) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work…