Author: Jade

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Push-ups 3 Deadlifts 185/135 Scale as needed. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Pull-ups 3 Shoulder-to-Overhead 115/75 Scale as needed. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3 Box Jump Overs 24/20 3 Wall Balls 20/14 Extra Work: 2) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) Abmat Sit-ups: 100 Reps Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot…