* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

Pre Class:

1) Power Snatch + Hang Power Snatch: Every 1:30 for 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. No sloppy footwork.

2) Power Clean + Hang Power Clean + Push Jerk: Every 1:30 for 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between reps. Build as heavy as deemed fit. No sloppy footwork.

WOD:

3) Back 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 11/20/15 for loading.

4) 3 rounds AQAP:

10 Clean and Jerks 135/95

50 Wall Balls 20/14

Extra Work:

5) Assault Bike: 1/2 Mile Every 2:30 for 8 sets

Goal is consistent hard paces. Pace attention and be mindful of your RPM’s/Wattage.

6) Romanian Deadlift: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them.

7) Hip Extension: 3 sets of 10-15 reps

Rest 90-120 seconds between sets. Load with a barbell in the back rack position. Heavy as possible.

8) Sled Drag/Pulll: 4 x 50m Drag/50m Pull

Rest 60 seconds between every 50m. Heavy as possible (should be consistent movement for each 50m piece).

9) 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