*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) Assault Bike: 10 x 10/7 Calories

Rest 90 seconds between intervals. Hard efforts.

2) Halting Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between the doubles. For the Halt hold just below the knee for 3 seconds before finishing the movement. Take an additional minute rest after the last set.

3) Clean Deadlift: 5 Reps Every 2:00 x 3 sets

Add 5-10lbs from last week. Reset between each rep on the floor.

4) Back Squat – Every 2:30:

4 @ 70-80%

3×4 @ 75-85%

Pick loads based on feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick loads based on feel.

6) 5 rounds AQAP:

15 Thrusters 95/64

3 Rope Climbs 15ft

Scale as needed.

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

Rest 2-3 minutes between sets. Perform all reps on one side before switching to the other. Load as deemed fit.

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