* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Row: 30 x :30 @ HARD/:30 @ EASY

Percentage refers to wattage output. The goal for this should be consistent pacing for all 30 intervals, your easy should be 50% of your hard.. For instance rowing 400 watts for your work (1:35.6 pace), and 200 watts for your Easy (2:00.5 pace). Pace/Wattage calculator at the link below.

WOD:

2) Pause Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading.

3) Back Squat: 5 Reps every 2:00 x 4 sets

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 1/30/17 for loading.

4) AQAP:

21 Power Cleans 135/95

21 Bar Facing Burpees

15 Hang Squat Cleans 135/95

15 Bar Facing Burpees

9 Squat Cleans 135/95

9 Bar Facing Burpees

Extra Work:

5) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20

Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in high zone 2, low zone 3.

6) Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

7) Glute Ham Raise: 3 sets of 10

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