* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM.

WOD:

1) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

2) Smolov Program – Week 12/Day 2 – Back Squat: 3 @ 70%, 3 @ 80%, 4×3 @ 95%

Warm-up as needed. Rest as needed.

3) 3 rounds AQAP:

10 Deadlifts 315/205

20 Toes-to-bar

60 Double-unders

Sub for Double-unders is 60 Single-unders and 30 Tuck Jumps

4) V-Ups: 3 x 15-20 reps

Rest 90 seconds between sets.

5) Hip Thrusts: 4 x 10

Rest 90 seconds between sets. Heavy as possible.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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