*Games Week Class Schedule Here

WOD:

1) Back Squat: 3 x 5 @ 75% of 1RM + Additional Load

Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

2) Front Squat: 3 x 5 @ 70% of 1RM + Additional Load

Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

3) 8 rounds for Max Reps:

20 seconds Max Thrusters 95/65

10 seconds Rest

20 seconds Max Pull-ups

10 seconds Rest

Extra Work:

4) Triple-unders: 5-10 minutes Practice

If you don’t have a consistent 50 Double-unders Unbroken then work on Double-unders

5) Handstand Push-ups: 10 minutes EMOTM

If you can do up to 10 consistently go to a deficit. Keep a consistent rep count.

6) Bulgarian Split Squat: 3 x 10/side

Rest 90 seconds between sets. Heavy as possible. Use Dumbbells

7) Reverse Hyper: 3 x 20 reps

Rest 90 seconds. Heavy as possible.

For results post weight of each set of Squats and total reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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