Author: Jade

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: Rounds 1+2 – 30 Toes-to-bar + 30 Overhead Squats 95/65 + 30 Burpees Rounds 3+4 – 20 Toes-to-bar + 20 Overhead Squats 95/65 + 20 Burpees Round 5 – 10 Toes-to-bar + 10 Overhead Squats 95/65 + 10 Burpees For each round start over at Rep #1 of the Knees-up/Toes-to-bar. Extra Work: 2) Single Arm Dumbbell Row: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Dumbbell Z-Press: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Halting Power Clean + Hang Clean + Jerk: 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. Drop and reset between the doubles. For the Halt hold just below the knee for 3 seconds before finishing the movement. Take an additional minute rest after the last set. 2) Clean Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-10lbs from last week. Reset between each rep on the floor. 3) 5 rounds AQAP: 15 Thrusters 65/45 2 Rope Climbs 15ft Extra Work: 4) Barbell Bulgarian Split Squat: 4 sets of 6/side Rest 2-3 minutes between sets. Perform all reps on one side before switching to the other. Load as deemed fit. 5) Handstands: 10 minutes Practice Work on any facet walking, pressing, holding. For results post detailed…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 400m Run 11 Deadlifts 225/155 23 Abmat Sit-ups 17 Goblet Squats 53/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE