Author: Jade

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 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. 2) 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. 3) 5 sets for Max Reps – 90 seconds Work/:30 seconds Rest 10 Power Cleans 95/65 40 Double-unders Max Bar Facing Burpees Extra Work: 4) Banded Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. 5) C2 Bike: 10 x 1000m Rest 2 minutes between intervals. Goal is maintainable efforts 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) 3 rounds for Max Reps: 2 minutes Ski/Bike/Row 2 minutes Wall Balls 20/14 2 minutes Toes-to-bar 2 minutes Alternating Dumbbell Snatch 50/35 2 minutes Rest Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on quality over loading. Behind the Neck, Snatch Grip. 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) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set. 2) Clean Deadlift: 5 Every 2:00 x 3 sets Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull. 3) 3 rounds AQAP: 50 Double-unders 15 Pull-ups 12 Squat Cleans 95/65 Extra Work: 4) Hip Extension: 4 sets of 12 Rest 90-120 seconds between sets. Add load as deemed fit. 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip, Strict, Kipping, Assisted, Weighted, Support, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE