* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Row – 3 rounds of

50-40-30-20-10 Calories

Rest 60 seconds between intervals

Work on consistent pacing intervals, don’t crush yourself, leave something in the tank at the end of each interval.

WOD:

2) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) 10 minute AMRAP:

10 Burpees

20 Russian Kettlebell Swings 70/53

Extra Work:

4) D-Ball Bear Hug Hold Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.

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

Rest 90-120 seconds between sets. Perform all reps on one leg before switching. Add load if able.

6) Glute Ham Raise: 3 sets of 10

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

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