Author: Jade

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 80-90% Pick weights based off of feel. Use past weeks for reference points. 3) 50-40-30-20-10 – AQAP: Russian Kettlebell Swings 70/53 Air Squats Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 5) Sled Drag: 400m @ Bodyweight…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 1 mile Run 100 Pull-ups 200 Abmat Sit-ups 300 Alternating Lunges 1 mile Run Partition the Pull/Sit-up/Lunge however you’d like, 5-10-15 x 20, 10-20-30 x 10, etc. Extra Work: 2) Bar Dips: 4 sets of 5-8 reps Rest 90-120 seconds between sets. Add loading/assistance as deemed fit. 3) Double Kettlebell Overhead Carry: 400m Use a weight you can carry at least 100m to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE