Author: Jade

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5 Hurdle Jumps 2 – 3-5 Double Kettlebell Hang Squat Clean Thrusters 3 – 10-20 Calories Ski/Bike/Row Hurdle Jumps start at a moderate height and build as deemed fit over the course of the rounds. KB Squat Clean Thrusters start light, focus on the skill, quality, etc. Build heavy if it’s a proficient movement for you. 2) Halting Power Snatch + Hang Snatch + Overhead Squat: 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. No dropping the bar between reps, you may drop between complexes. For the Halting Power Snatch pull below the Knee and pause for 3 seconds before finishing the lift. Take an additional minute rest after your last set. 3) Snatch High-Pull: 5 Reps…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) C2 Bike: 10 x 1000m Rest 2 minutes between intervals. Goal is maintainable efforts. 2) Back Squat – Every 2:30: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 4) 5 sets for Max Reps – 90 seconds Work/:30 seconds Rest 10 Power Cleans 135/95 50 Double-unders Max Bar Facing Burpees Keep track of reps each round. Goal stimulus should be Power Cleans and DU’s unbroken. 5) Single Arm Kettlebell Overhead Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Hold the Kettlebell overhead in the opposite arm of the forward leg. Perform all…