Author: Jade

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Movement 1 – 2 Speed Deadlifts @ Lasts Week Weight + Purple Bands Movement 2 – 5 Depth Jumps Movement 3 – 10-20 Calorie Row For the Deadlifts use last weeks weight + Purple Bands + Orange Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. Jumping lunges alternate each rep and focus on maximum height on the jump. Pick an output on the Row that takes you about 40 seconds. 2) 7 minute AMRAP: 15 Dumbbell Thrusters 25/15 50 Single-unders Extra Work: 3) Crab Walk: Accumulate 500ft For quality not time. For results post detailed weights,…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 10 rounds for Max Reps: 30 seconds Burpees 30 seconds Rest Extra Work: 3) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE