*New Squat Cycle HERE

**2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

***The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Tempo (3-0-1) Front Rack Split Squat

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 12 Sumo Stance Good Mornings

Start light. Again focus on positioning over load. Make sure you are in a solid Sumo Stance, not just a few inches wider than your normal squat stance, get WIDE.

2) AQAP:

42 Deadlifts 115/75

9 Bar Facing Burpees

30 Hang Power Cleans 115/75

9 Bar Facing Burpees

18 Front Squats 115/75

9 Bar Facing Burpees

Extra Work:

3) Hip Thrusts: 100 Reps @ 45/35

Break-up as needed. Not for time. Focus on position/activation, not speed.

4) 30 minute AMRAP:

1000m C2 Bike @ Damper 1

100 Heavy Rope Single-unders

Work for consistency across your rounds.

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