*Fall/Winter Holiday Schedule HERE

WOD:

1) Row: 10 x 1000m

Rest 2 minutes between intervals. Work for consistent pacing.

2) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, Touch-and-Go off the floor.

3) Push Press: 5 Reps Every 2:00 x 3 sets

Performed from the floor. Reference last week for loading, work to build heavier than last week.

4) Back Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Warm-up as needed. Pick weights based on feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel.

6) AQAP:

10 Burpee Muscle-ups

50 Wall Balls 30/20

10 Burpee Muscle-ups

50 Hang Power Cleans 135/95

Scale as needed.

7) Overhead Lunges: 4 sets of 8/side

Rest 2-3 minutes between sets. Heavy as possible.

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