*Membership Price Changes HERE

*Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM

Pre Class:

1) Run – 10 set of:

:20 Sprint

1:40 Walk

Warm-up accordingly so you can actually sprint from the first round.

WOD:

2) Back Squat: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets

Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit.

4) 3 rounds for Max Reps:

1 minute Burpees

1 minute Power Clean 135/95

1 minute Double-unders

1 minute Rest

Each round rotate the movement you start on.

Extra Work:

5) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

7) Bear Crawl Sled Drag: 4 x 50m

Rest 90-120 seconds between sets. Heavy as possible without having to stop.

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