*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming.

**Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Clean – 15 minute EMOTM:

Minutes 1-5 – 1 @ 73%

Minutes 6-10 – 1 @ 76%

Minutes 11-15 – 1 @ 79%

Warm-up as needed. All reps are full Squat.

3) Clean Pull: 2 @ 120%, 3 sets of 2 @ 125%, 2 @ 90%

Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them.

4) Back Squat: 1RM for Day, 95%, 90%

Rest 2-3 minutes between sets.

5) Front Foot Elevated Double Kettlebell Front Rack Reverse Lunge: 3 sets of 10/side

Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.

6) Reverse Hyper: 3 sets of 20

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

7) Assault Bike – Every 3:00 x 10 sets:

Guys – 30-27-24-21-18-15-12-9-6-3 Calories

Ladies – 20-18-16-14-12-10-8-6-4-2 Calories

Performed as sprint efforts. Spin out each round for an additional 30-60 seconds after completing the prescribed calories to flush out your legs.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE