Author: Jade

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Good Morning: 12 Reps Every 2:00 x 5 sets Focus on positioning over load. Keep the ball tight to your belly. Load as deemed fit. 3) AQAP: 15 Dumbbell Burpees 35/25 20 Knees-to-Armpits 25 Dumbbell Power Clean 35/25 30 Knees-to-Armpits 35 Dumbbell Thrusters 35/25 Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow. Extra Work: 4) Dumbbell Bench Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 – Movement 1 – Monostructural Conditioning Minutes 11-20 – Movement 2 – Gymnastics/Skill Minutes 21-30 – Movement 3 – Barbell Minutes 31-40 – Movement 4 – Non-Monostructural Conditioning Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work. Movement…