Author: Jade

* Fall Soft Goods Order HERE WOD: 1) 30 minute AMRAP: 3 Rope Climbs 15ft 10 Power Snatch 95/65 30 Air Squats Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Back Split Squats: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. 2) Hip Thrusts: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift. Increase loading as deemed fit.  3) 7 minute AMRAP: 12 Thrusters 95/65 12 Pull-ups Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Single Arm…