*Fall/Winter Holiday Schedule HERE

WOD:

1) C2 Bike – 2 sets of:

2x500m @ Damper 2 – Rest 60 seconds

2x500m @ Damper 4 – Rest 60 seconds

2x500m @ Damper 6 – Rest 60 seconds

2x500m @ Damper 8 – Rest 60 seconds

2x500m @ Damper 10 – Rest 60 seconds

Rest 5 minutes

Use this as an opportunity go learn how your body feels at different resistances/cadence and where you are most efficient. Does a certain resistance blow your legs up more than your lungs, etc.

2) Back Squat – Every 2:30:

5 @ 60-70%

3 @ 65-75%

3 @ 75-85%

2 @ 85-95%

1 @ 90-100%

Warm-up as needed. Picks weight based on feel.

3) Front Squat – Every 2:30:

5 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

Pick weights based upon feel.

4) AQAP:

10-9-8…3-2-1 Front Squats 135/95

2-4-6…16-18-20 Deadlifts 135/95

Goal should be unbroken on all sets.

5) RNT Double Kettlebell Front Rack Split Squats: 4 sets of 8/side

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

6) Banded Marching w/Medball: 5 minutes @ 20/14

Focus on a smooth and steady march. If this is easy for you add band tension.

7) Hip Extension: 4 sets of 12

Rest 90-120 seconds 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