Author: Jade

*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: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Snatch – 15 minute EMOTM: Minutes 1-5 – 1 @ 73% Minutes 6-10 – 1 @ 76% Minutes 11-15 – 1 @ 79% Warm-up as needed. All reps full Squat. 3) Snatch Pull: 2 @ 120%, 3 sets of 2 @ 125%, 2 @ 90% Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them. 4) Front Squat: 1RM for Day, 95%, 90% Rest 2-3…

*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 2) Clean and Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 3) Front Squat: 2 @ 75%, 2 @ 80%, 2 sets of 2 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 4) AQAP: 10-20-30-40-50 Kettlebell Swings 70/53 10-10-10-10-10 Burpee Box Jump Overs 24/20 5-5-5-5-5 Bar Muscle-ups Scale as needed. 5) 3 rounds AQAP: 20/15 Calories Assault Bike 10 Clean and Jerk 185/135 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE