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) 3 x 5 minutes AMRAP – 2 minutes Rest: 10 Thrusters 95/65 20 Alternating Single Arm Hang Dumbbell Snatch 50/35 40 Double-unders Score each 5 minutes piece as it’s own individual workout. Don’t hold back, get after it. Extra Work: 2) Kipping Pull-ups: 10 minutes Practice Work on any facet of a Kipping Pull-up 3) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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) Front Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets These should be done as a continuation of your Lunges. Add load if deemed fit. 3) 13 minute AMRAP: 55 Deadlifts 135/95 55 Wall Balls 20/14 55 Calories Row/Bike/Ski 55 Push-ups Extra Work: 4) Double-unders: 10 minutes Practice Goals should be to work to 100 unbroken. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE