* Holiday Schedule HERE

* CVCF Clean-Up Day HERE

Pre Class:

1) Clean: 20 minute EMOTM

A- Minutes 1-5 @ 65%

B – Minutes 6-10 @ 70%

C – Minutes 11-15 @ 75%

D – Minutes 16 @ 78%, 17 @ 82%, 18 @ 85%, 19 @ 88%, 20 @ 90%

All reps full Squat.

2) Clean Pull: 3 sets of 5 @ 90%

Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

3) Front Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/19/15 for loading.

4) 7 minute Up Ladder:

3 Power Cleans 135/95

10 Double-unders

Extra Work:

5) Hip Thrusts: 3 sets of 15

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

6) Hip Extension: 3 sets of 20

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

7) Sled Drag: 400m

Heavy, but should be able to consistently move.

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