*Fall/Winter Holiday Schedule HERE

WOD:

1) Back Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Warm-up as needed. Pick weights based upon feel.

2) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

Pick weights based upon feel.

3a) 3 minute AMRAP:

60 Deadlifts 115/75

Max Bar Facing Burpees

1 minute Rest

3b) 3 minute AMRAP:

40 Front Squats 115/75

Max Bar Facing Burpees

1 minute Rest

3c) 3 minute AMRAP:

20 Power Cleans 115/75

Max Bar Facing Burpees

Extra Work:

4) Hip Thrusts: 4 sets of 12

Rest 90-120 seconds sets. Heavy as deemed fit.

5) Assault Bike: 10 sets of

1 minute Hard

3 minutes Wattage @ Bodyweight

Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE