* Schedule for the Thanksgiving Week…Wednesday there will be no evening classes. Thanksgiving Day there will be one class at 9 AM.

WOD:

1) Smolov Program – Week 12/Day 1 – Back Squat: 3 @ 70%, 4 @ 80%, 5×5 @ 90%

Warm-up as needed. Rest as needed.

2) 3 rounds for Max Reps:

1 minute Row For Calories

30 seconds Rest

1 minute Power Cleans 205/135

30 seconds Rest

1 minute Handstand Push-ups

30 seconds Rest

Sub For Handstand Push-ups is Hand Release Push-ups

3) Box Jumps: 3 x 25 @ 24/20

Rest 90 seconds between sets. Focus is on speed and rebounding.

4) Sled Drag: 8 x 50m

Rest 30 seconds. Strap is between legs.

5) X-Drill: 5-10 attempts each direction

Rest as needed between attempts.

6) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

7) Kneeling Banded Pull-downs: 3 x 15

Rest 90 seconds between sets.

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

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