*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear!

** The Open Is Coming HERE…Note for  Friday’s through 3/24 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:

5:00 ON/5:00 OFF

4:00 ON/4:00 OFF

3:00 ON/3:00 OFF

2:00 ON/2:00 OFF

1:00 ON/1:00 OFF

For this piece row on the Wattage setting. Start at a moderate maintainable pace. Your OFF is active and should be done at 50% of the workout wattage. Your goal is to add 50/35 Watts to your pace for each interval.

WOD:

2) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps @ 65-70%

Sets 4-6 – 3 Reps @ 75-80%

Sets 7-9 – 1 Rep @ 85-90%

Warm-up as needed. Pick weights that you’re going to maintain for all sets of 5, 3, and 1. We will do a short linear periodization piece here adding loading each week. Weights should not be crushing or maximal to start.

3) 10 minute AMRAP:

15 Hang Power Cleans 135/95

15 Bar Facing Burpees

Extra Work:

4) Dumbbell Bulgarian Split Squats: 5 sets of 6/side

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

5) Sumo Stance Good Morning: 3 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over loading.

6) Glute Ham Raise: 3 sets of 10

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

7) 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