*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Winter 2018 Holiday Schedule HERE

WOD:

Session A:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Clean – 15 minute EMOTM:

Minutes 1-5 – 1 @ 70%

Minutes 6-10 – 1 @ 72%

Minutes 11-15 – 1 @ 74%

Warm-up as needed. All reps are full Squat.

3) Clean Pull: 5 sets of 2 @ 110%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Back Squat: 4 sets of 2 @ 80%

Rest 2-3 minutes between sets.

5) Single Leg Good Morning: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Keep it light and focus on position and control.

6) Barbell Front Rack Hold: 5 x :30 ON/:30 OFF @ 100%+ of Front Squat

Scale load as needed. Ideally perform this off Jerk Blocks or Pins for Safety reasons.

Session B:

1) Strict Ring Dips: 3 sets of 21 Unbroken

Rest 2-3 minutes between sets. Use assistance as needed to hit rep count.

2) Weighted Paralette Negatives: 5 sets of 5

Rest 2-3 minutes between sets. Full depth, wear a weight vest, lower as slow as possible. If you can perform 5 Unbroken Head to ground with weight vest, strict, than perform those instead.

3) Seated Cable EZ Bar Overhead Tricep Curl: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

4) Every 6:00 x 5 sets:

21 Kettlebell Swings 70/53

15/10 Calories Assault Bike

9 Hang Squat Clean Thrusters 135/95

Scale as needed. All movements should be unbroken. Keep track of time to complete each round.

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