* Fall Soft Goods Order HERE

** Thanksgiving Schedule…

Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes

Thursday, November 24th. ONE class at 9 AM. Come join us before you eat!

Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted.

Pre Class:

1) Row:

1000m, 900m, 800m…200m, 100m @ 2K Pace

Rest 2 minutes between all intervals

Goal is consistent pacing. Program this in on varied intervals so you can easily record your times/splits.

2) Snatch: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. Start around 70% of your 1RM. Build to a heavy set for the day. All reps full Squat.

3) Clean and Jerk: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. Start around 70% of your 1RM. Build to a heavy set for the day. All reps full Squat.

WOD:

4) Back Split Squats: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible.

5) Hip Thrusts: 15 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift. Increase loading as deemed fit. 

6) 12-9-6 – AQAP:

Muscle-ups

Thrusters 165/115

Extra Work:

7) Glute Ham Raise: 4 sets of 10

Rest 90-120 seconds between sets. Add load/assistance as needed.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE