*Monday’s Fitness/Sport structure will be changing slightly going forward. We will be hitting Back, Front, and Single leg work, and placing an emphasis on short, high effort workouts. 

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Front Squats

Start around 60% of your 1RM. Build as heavy as deemed fit.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 5/side Alternating Back Rack Reverse Lunges

Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor.

2) 5 minute AMRAP:

30 Bar Facing Burpees

30 Power Cleans 95/65

30 Front Squats 95/65

Extra Work:

3) Cable Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

4) Assault Bike: 20 x 1:00 Watts @ Bodyweight/1:00 Watts @ 2x Bodyweight

This should be consistent all the way through, no change in the two paces.

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