*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Assault Bike:

20 x :10 Hard/:50 Easy

20 x :20 Hard/:40 Easy

20 x :30 Hard/:30 Easy

One continuous 60 minute piece. For 20 round piece work to hold consistent Hard and Easy wattage. Goal for Easy wattage is for it to not fall under your bodyweight.

2) Back Squat – Every 2:30:

8 @ 60-70%

8 @65-75%

6 @ 75-85%

6 @ 80-90%

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

3) Front Squat – Every 2:30:

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

5 @ 80-90%

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

4) Hip Extension: 3 sets of 30

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

5) 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