* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

1) Smolov Program – Week 10/Day 2 – Back Squat: 3 @ 65%, 3 @ 75%, 3 @ 85%, 3×3 @ 90%, 3 @ 95%

Warm-up as needed. Rest as needed.

2) Smolov Jr. – Week 2/Day 2 – Bench Press: 5 x 7 @ 75% + 5-10lbs

Warm-up as needed. Rest as needed.

3) Jerk Complex: 1-1-1-1-1-1-1

1 Jerk Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Rest 90-120 seconds between sets. Should be looking to max out for the day, your 6 non-max sets should be within 80% of your max set.

4) AQAP:

21 Handstand Push-ups

15 Burpee Lateral Bar Hops

9 Deadlifts 365/245

15 Handstand Push-ups

10 Burpee Lateral Bar Hops

6 Deadlifts 365/245

9 Handstand Push-ups

5 Burpee Lateral Bar Hops

3 Deadlifts 365/245

Substitution for HSPU is either Strict Press or Stink Bugs.

5) Box Jumps: 3 x 25 @ 24/20

Rest 90 seconds between sets. Games Standard. Focus on rebounding and speed.

6) Airdyne: 12 x :20 ON/:40 OFF

Max effort. Record calories for each round.

7) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

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