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) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Performed in your Jerk Grip. Build as heavy as deemed fit. 2) Jerk Recovery: 3 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Close Grip Bamboo Bar Bench Press: 4 sets of 8 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Performed @ Zone 2/3: 10 minutes Row for Calories 10 minutes Medball Box…

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5-10 Triple-unders 2 – 5 Double Kettlebell Deadlifts 3 – 10-20 Calories Ski/Bike/Row Pick reps, weights, etc. that you can maintain for all 7 sets 2) Snatch High-Pull + Hang Power Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Hold onto the bar after the High-Pull, drop the bar after the Hang Power Snatch and reset on the floor for the Snatch. First 3 sets are doubles of the complex. 3) Snatch Pull: 5 Reps Every 2:00 x 3 sets Build a little heavier than last week. Reset on the floor between each rep. 4a) 0:00 – 10:00 – 3 rounds AQAP: 30 Double-unders 12 Pull-ups 9 Thrusters 95/65 Scale so these are 3-4 minute efforts. 4b) 10:00 – 20:00 – 3 rounds AQAP: 30 Double-unders 9 Chest-to-bar Pull-ups 6…