Author: Jade

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) 20 minute EMOTM: Odd – 3 Squat Cleans 155/105 + 6 Burpee Box Jump Overs 24/20 Even – 15/12 Calories Rowed Scale as needed to reps/weights you can maintain. WOD: 2) Halting Push Press: 3 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 3 seconds then extend. Build as heavy as possible. 3) Push Press: 3 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 4) Jerk: 2 sets of 2 @ 70%, 2 sets of 2 @ 75%, 2 @ 80%, 3 sets of 2 @ 85% Warm-up as needed. Use blocks or rack. All reps Split. Rest 90-120 seconds between sets.  5) AQAP: 10-8-6-4-2 Muscle-ups 2-4-6-8-10 Deadlifts 345/225 Extra Work: 6) Strict…

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 Pre Class: 1) Snatch Pull + Power Snatch + Snatch: 1+1+1 @ 70% x 2 sets 1+1+1 @ 75% 1+1+1 @ 80% x 4 sets Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset between each rep. Use straps if you need them/have them. % based off your 1RM Snatch. 2) Snatch Lift-off: 3 @ 90%, 3 @ 95%, 2 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. Pull to mid-thigh and hold for 3 seconds. Bring the bar back to the floor and reset. Reset position between each rep. Use straps if you need them/have them. 3) Snatch Push Press: 5-4-4-3-2 Warm-up as needed. Rest 90-120 seconds between sets. Perform off blocks or out of a rack. WOD: 4) Front Squat: 5 Reps Every 2:00 for…

* Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Started around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3a) 2 minute AMRAP: Max Snatches at Bodyweight 6:00 Rest 3b) 2 minute AMRAP: Max Calories on Assault Bike 8:00 Rest 3c) 3 rounds AQAP:  X* Snatches at .75 BW 8 Burpee Box Jump Overs 24/20 *Snatch Reps = same result from Part A *If you completed 8 reps, you perform 8 Snatches per round in part C 6:00 Rest 3d) 2 minute AMRAP: Max Calories on Assault Bike Record scores for each individual piece. Don’t shy away on the fist assault bike, give it everything you have. 4) 5 rounds…