*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

Class:

1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 3×5 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 10 minute AMRAP

10 Toes-to-bar

20 Wall Balls 20/14

40 Double-unders

Post Class:

4) Safety Bar Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Dog Sled: 4 x 50m

Heavy push approximately 45 second effort. Rest 60 seconds between efforts.

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments