*Fall/Winter Holiday Schedule HERE

WOD:

1) Assault Bike: 60 x :30 @ 100%/:30 @ 50%

Percentage isn’t of maximal effort, it’s of maintainable effort over 60 minutes. Percentage is based off of wattage. For example 30 seconds @ 400 watts, 30 seconds @ 200 watts for 60 rounds. Pick and effort you can maintain over the 60 minutes.

2) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) Back Squat – Every 2:30:

2×5 @ 60-70%

3×5 @ 65-75%

Pick weights based on feel. They shouldn’t be crushing.

6) Front Squat – Every 2:30:

4×5 @ 60-70%

Pick weights based on feel. They shouldn’t be crushing.

7) Barbell Bulgarian Split Squat: 4 sets of 6/side

Rest 2-3 minutes between sets. All reps on 1 side before the other. 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