* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

Pre Class:

1) Hang Clean: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Establish a 3RM for the day, your other 4 working sets must be within 80-85% of the day’s max.

2) Clean Pull: 3 sets of 3 @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

3) Tempo Back Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit.

4) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else.

5) 5 rounds for Max Reps:

40 seconds Power Clean 135/95

20 seconds Rest

40 seconds Assault Bike

20 seconds Rest

Extra Work:

6) Glute Ham Raise: 4 sets of 6-10 reps

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

7) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

8) Reverse Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

9) 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