*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming.

**Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups

Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other.

2) AQAP:

75-50-25 Air Squats

21-15-9 Power Cleans 115/75

Extra Work:

3) Reverse Hyper: 3 sets of 20

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

4) Every 10:00 x 5 sets:

1000/900m Row

75 Double-unders

500/450m Row

15 Rower Facing Burpees

Keep track of time to complete each set.

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