Author: Jade

*Fall/Winter Holiday Schedule HERE WOD: 1) 4 sets of Max Reps: 30 seconds T+G Power Cleans 225/155 2 minutes Rest 30 seconds T+G Shoulder-to-Overhead 225/155 2 minutes Rest Scale to a loading that you can move for the entire 30 seconds. 2) 3 rounds AQAP: 400m Run 12 Overhead Squats 185/135 3 Legless Rope Climbs 15ft Scale as needed. OHS should be perform in 1-2 sets. 3) AQAP: 15 Bar Muscle-ups 20/15 Calories Assault Bike 30 Weighted Alternating Pistol Squats 35/26 20/15 Calories Assault Bike 30 Alternating Dumbbell Snatch 70/50 20/15 Calories Assault Bike 15 Paralette Handstand Push-ups Scale as needed. Pick a deficit on the Handstand Push-up that allows you to complete the reps in 3-5 sets. 4) Strict Chin-up: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Heavy as possible. 5) Band Resisted Bar Dips: 6 sets of 4 Rest 2-3 minutes between sets. Build…

*Fall/Winter Holiday Schedule HERE WOD: 1) 3 sets of: 400m Run 15/12 Cals C2 Ski 400m Run 15/12 Cals C2 Bike 400m Run 15/12 Cals C2 Row 200m Recovery Walk Hard but maintainable efforts. 2) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit. 3) Clean Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep. 4) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 60-70% 8 @ 65-75% 8 @ 70-80% Load appropriately within the range based on how you feel. 5) Front Squat – Every…