Author: Jade

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Hatch Program – Week 12/Day 2 – Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 12/Day 2 – Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75% Rest no more than 90 seconds between sets, including the transition between Back and Front Squats. 3) 3 rounds AQAP: 20 Burpees 15 Chest-to-bar Pull-ups 10 Dumbbell Squat Cleans 50/35 Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 2K Time Trial This should be a max effort. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pulling, Even, Movement of Choice Gymnastics Pulling can be any variation of a Pull-up, Ring Row, Muscle-up, or Rope Climb. It is strongly encouraged if you don’t have the strength to do a strict Pull-up that you work on developing that. Work on a strict variation if it is something you don’t typically do. Movement of Choice can be anything you’d like to work on, just work on something you struggle with. 2) 10 minute AMRAP: 10 Kettlebell Swings 70/53 10 Goblet Squats 70/53 Extra Work: 3) Handstand Practice: 10 minutes Work on any facet of a Handstand, Push-up, Walk, Hold, etc. 4) Band Pull-Throughs: 3 x 15 Rest 90 seconds between sets. For results post detailed…

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Bench Press: 2-4-6-8-10 Warm-up as needed. Rest 2-3 minutes between sets. Each set should be as heavy as possible. 2) 3 rounds AQAP: 10 Deadlifts 315/205 20 Toes-to-bar 60 Double-unders Sub for Double-unders is 60 Single-unders and 30 Tuck Jumps Extra Work: 3) Sled Drag: 400m Weight should be medium. Goal is consistent movement. 4) V-Ups: 3 x 15-20 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments