*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Every 5:00 x 8 sets

20/15 Calorie Row Erg

20/15 Calorie Assault Bike

20/15 Calorie Ski Erg

20/15 Calorie Bike Erg

Rotate the order of machine each round by 1 starting position, so that you hit each order twice.

2) Clean and Jerk: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30 x 6 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat and Split.

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

Reference last week for loading. Look to work a little heavier than last week.

4) Back Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

Pick weights based on feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Pick weights based on feel.

6) 5 rounds AQAP:

15 Handstand Push-ups

12 Power Cleans 135/95

9 Bar Facing Burpees

Scale as needed. Capacity for HSPU’s should be unbroken at least to start, if not a couple of rounds, scale volume for appropriate stimulus.

7) Overhead Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Build from last weeks loading.

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