*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) 7 minute Up Ladder:

3 Dumbbell Squat Clean 50/35

3 Toes-to-bar

6 Dumbbell Squat Clean 50/35

6 Toes-to-bar

9 Dumbbell Squat Clean 50/35

9 Toes-to-bar

and so on until 7 minutes is up

Extra Work:

4) Triple-unders: 5-10 minutes Practice

Work on Double-unders if you don’t have 50 or more Unbroken

5) Max Strict HSPU + Max Kipping HSPU: 5 sets

Rest 2 minutes between sets.

6) Front Rack Lunges: 3 x 5/side

Heavy as possible. Rest 90 seconds.

7) Reverse Hyper: 3 x 20

Heavy as possible. Rest 90 seconds.

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

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