*Fall Softgoods Order HERE…Order Placed December 1st

**Fall/Winter Holiday Schedule HERE

WOD:

1) C2 Bike: 10 x 1000m

Rest 2 minutes between intervals. Goal is maintainable efforts.

2) Back Squat – Every 2:30:

6 @ 65-75%

6 @ 75-85%

3 @ 85-95%

2 @ 90-100%

Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points.

3) Front Squat – Every 2:30:

5 @ 60-70%

4 @ 70-80%

2×4 @ 75-85%

Pick weights based off of feel. Use past weeks for reference points.

4) 5 sets for Max Reps – 90 seconds Work/:30 seconds Rest

10 Power Cleans 135/95

50 Double-unders

Max Bar Facing Burpees

Keep track of reps each round. Goal stimulus should be Power Cleans and DU’s unbroken.

5) Single Arm Kettlebell Overhead Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Hold the Kettlebell overhead in the opposite arm of the forward leg. Perform all reps on 1 side before switching to the other.

6) Glute Ham Raise: 5 sets of 5

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

7) Banded Pull Throughs: 3 sets of 30

Rest 90-120 seconds between sets.

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