*Fall/Winter Holiday Schedule HERE

WOD:

1) Assault Bike: 10 sets of

1 minute Hard

3 minutes Wattage @ Bodyweight

Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace.

2) Back Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Warm-up as needed. Pick weights based upon feel.

3) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

Pick weights based upon feel.

4a) 3 minute AMRAP:

60 Deadlifts 155/105

Max Bar Facing Burpees

1 minute Rest

4b) 3 minute AMRAP:

40 Front Squats 155/105

Max Bar Facing Burpees

1 minute Rest

4c) 3 minute AMRAP:

20 Power Cleans 155/105

Max Bar Facing Burpees

Keep track of reps completed each block.

5) D-Ball Bear Hug Front Foot Elevated Reverse Lunge: 4 sets of 6/side

Rest 90-120 seconds between sets. Don’t alternate legs. Use choose the elevation. Heavy as deemed fit.

6) Hip Thrusts: 4 sets of 12

Rest 90-120 seconds sets. Heavy as deemed fit.

7) Barbell Behind the Neck Hip Extension: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

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