*Programming Structure Shift HERE

Pre Class

1) Row: 10 x 1:00 ON/2:00 OFF for Max Calories

Work for consistent output, don’t blow yourself up in the first interval.

WOD:

2) Front Squat Every 2:30: 10-10-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Back Squat Every 2:30: 10-10-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 7 minute Up Ladder:

3 Hang Squat Cleans 135/95

3 Bar Facing Burpees

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

5) Camber Bar Good Morning: 3 sets of 15

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

6) Glute Ham Raise: 5 sets of 5

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

7) Sled Drag: 400m @ Bodyweight

Not for time. Should be able to move smooth and steady for the entire 400m. Scale load as needed for intended stimulus.

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