* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) Snatch Pull + Snatch: 3 Cycles of 2+1 @ 75%, 2+1 @ 80%, 2+1 @ 85%

Warm-up as needed. All Snatches full Squat. Use straps if you need them/have them. Reset between each rep. Rest 2-3 minutes between sets.

2) Snatch Balance: 15 minutes Build to a Heavy Single

No more than 1 failed attempt. This isn’t a PR weight unless things are dialed, it’s a quick heavy single for the day.

WOD:

3) Front Squat: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/27/15 for loading.

4) 3 rounds AQAP:

7 Deadlifts 315/205

21 Burpee Lateral Bar Hops

Extra Work:

5) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible but position/balance over load. Goal should be to keep opposing foot off the ground for all 10 reps, then switch sides.

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

7) Sled Drag: 400m @ Bodyweight

Pace should be steady, scale weight down if you can’t consistently move.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Get your eating started on the right foot going into the New Year