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. Pre Class: 1) Row – 3 rounds of 50-40-30-20-10 Calories Rest 60 seconds between intervals Work on consistent pacing intervals, don’t crush yourself, leave something in the tank at the end of each interval. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 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. 3) 10 minute AMRAP: 10 Burpees 20 Russian Kettlebell Swings 70/53 Extra Work: 4) D-Ball Bear…

* 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) Snatch Pull + Snatch + Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Hang Clean + Front Squat + 2 Jerks: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Deadlifts 225/155 3 Handstand Push-ups 3 Bar Facing Burpees Rep scheme is 3, 6, 9, 12, and so on until 7 minutes is up. 4) 27-21-15-9 – AQAP: Row For Calories Dumbbell Thrusters 50/35 Focus on not letting yourself drop the dumbbells, set…