*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Pre Class:

1) Row – 3 sets of:

500-400-300-200-100m @ 2K Pace

30 seconds Rest between distances, 3 minutes rest between sets.

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) 21-15-9 – AQAP:

Squat Clean 135/95

400m Run

Extra Work:

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

Rest 90-120 seconds between sets. Add load if able. Perform all reps on 1 side before switching to the other.

5) Dumbbell Stiff Leg Deadlift: 3 sets of 20

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

6) Sled Drag: 400m @ Bodyweight

This should be smooth and steady, not for time. If you can’t keep yourself moving then scale the weight.

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