Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: Minutes 1-7 – 2 Jerk Balance Minutes 8-14 – 1 Halting Jerk Minutes 15-21 – 1 Jerk Warm-up as needed. Start light with the Jerk Balance, and slowly build loading through each minute. 2) Bench Press – Every 2:30: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick weights based on feel. 3) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 65-70% 2×5 @ 70-80% Warm-up as needed. Pick weights based on feel. 4) @ Zone 2/3: 10 minutes Row for Calories 10 minutes 5 Single Arm Dumbbell Clean + 5 Single Arm Dumbbell Push Press + 5 Single Arm Dumbbell Overhead Box Step-up 35/25 10 minutes Ski for Calories 10 minutes 1 Squat Clean Thruster Every 10 seconds @ 40-50% of C-J 10…

*Fall/Winter Holiday Schedule HERE WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 10-20 Alternating Pistol Squats Minutes 7-9 – 3 Dumbbell Burpees 70/50 Perform two cycles of the rotation. Pick efforts/weights you can maintain. Dumbbell Burpee is body on the ground, get up and Dumbbells Overhead, anyway, anyhow. 2) Hang Snatch + Below the Knee Hang Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-20lbs from last week. Reset the bar on the floor between each rep. 4) Every 5:00 x 8 sets: 21 Overhead Squats 95/65 18/15 Calories Rowed 15 Kipping Handstand Push-ups Efforts should be unbroken, not taking longer than 2:30 at the most. Scale as needed. 5) 14 minute EMOTM: Odd – 3-5 Bar Muscle-ups Even…