Pre Class:

1) Run:

2 sets of 5 x 500m

30 seconds Rest between intervals on set 1. 60 seconds Rest between intervals on set 2. 3 minutes Rest between sets.

1st 500m is of each set is hard, but not max effort. Record time. Then remaining 4 x 500ms try to match times, but without checking your watch. Every second your off is a point. Score is total points, the less points the better. Purpose of this workout is learning pacing. Total workout distance is 5,000m.

Work courtesy of Chris Hinshaw.

WOD:

2) Back Squat:

@ 0:00 10 Reps

@ 3:00 10 Reps

@ 6:00 10 Reps

@ 9:00 5 Reps

@ 11:00 5 Reps

@ 13:00 5 Reps

@ 15:00 5 Reps

Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

3) 10 minute Up Ladder:

3 Squat Cleans 135/95

40 Double-unders

Jump Rope reps are fixed, each round the Cleans go up by 3 reps.

Extra Work:

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

Rest 90-120 seconds between sets. Form/positioning over loading.

5) Single Leg Hip Extension: 4 sets of 10/side

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

6) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

7) 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

Saturday’s Workout 🙂