* Thanksgiving Schedule…

Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes

Thursday, November 24th. ONE class at 9 AM. Come join us before you eat!

Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted.

Pre Class:

1) Row – 5 rounds:

5 minutes @ Moderate Pace

1 minute Rest

Moderate pace should be something you can maintain for 40-60 minutes straight through. At 2:00 and 4:00 in the interval perform a 30 second hard push. The push should be down around your 1K pace.

WOD:

2) Every 3:00 x 6 sets: 4 Front Squats + 6 Back Squats

Warm-up as needed. Start around 60% of your 1RM Front Squat. For this piece perform the allotted Front Squats quickly rack the bar, then re-rack to the back, and perform the prescribed Back Squats. Your set is a total of 10 reps. The transition between Front and Back Squat should be as quick as possible. Build as heavy as deemed fit.

3) 10 minute Up Ladder:

3 Hang Power Cleans 155/105

50 Double-unders

Jump rope stays fixed. Workout goes 3+50, 6+50, 9+50, and so on until 10 minutes is up.

Extra Work:

4) Glute Ham Raise: 5 sets of 5

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

5) Single Leg Hip Extension: 3 sets of 10/side

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

6) Sled Drag: 400m @ Bodyweight

Not for time. If you can’t do this without stopping, scale load accordingly.

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