Pre Class:

1) Run:

1200m, 2 minute Easy Jog, 200m, Rest 3 minutes

1000m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m, Rest 3 minutes

800m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m

Workout Pacing: This pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3sec/100m slower than your 1-mile PR speed.

As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 25.5sec/100m.

All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2sec/100m slower than your 1-mile PR speed.

As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 24.5sec/100m.

Workout Recovery Jog: The minute recovery is performed by slowly jogging 1min out and 1min back.

WOD:

2) Front Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 1 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/16/16 for loading.

3) Front Rack Box Step-ups:

@ 14:00 – 5 reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

@ 20:00 – 5 Reps/side

This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

4) 10 minute AMRAP:

21 Kettlebell Swings 70/53

12 Strict Handstand Push-ups

Extra Work:

5) Dog Sled Push: 6 x 50m

Rest 90-120 seconds between sets. Heaviest you can push Unbroken.

6) 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