*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1a) 3 sets of:

500m Row

250m Ski

Rest 3 minutes

Goal is maintainable paces.

1b) 3 sets of:

250m Ski

500m Row

Rest 3 minutes

Goal is maintainable paces.

2) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set.

3) Clean Deadlift: 5 Every 2:00 x 3 sets

Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull.

4) Back Squat – Every 2:30:

6 @ 60-70%

6 @ 70-80%

2×6  @ 75-85%

Pick loading based upon feel within the percentage ranges.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick loading based upon feel within the percentage ranges.

6) 3 rounds AQAP:

75 Double-unders

21 Chest-to-bar Pull-ups

12 Squat Cleans 135/95

Scale as needed.

7) Barbell Back Rack Bulgarian Split Squat: 4 set of 6/side

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

8) 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