* Goodbye Trevor HERE

** Wendler Program. Thoughts for Success HERE

*** Memorial Day Week Schedule HERE

Pre Class:

1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set based on your results from the last cycle. Weight added should be the same across the board.

Class:

2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set based on your results from the last cycle. Weight added should be the same across the board.

3) Dumbbell Bench Press: 3 sets of 8-12 reps

Warm-up as needed. Rest 90-120 seconds between sets. The goal is to shoot for 12 reps, but don’t be afraid to push the weight a bit and get a set of only 8 or 9 reps.

4) “Rahoi”- 12 minute AMRAP:

12 Box Jumps 24/20

6 Thrusters 95/65

6 Bar Facing Burpees

Post Class:

5) Weighted Strict Pull-ups: 5 sets of 5

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

6) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

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