*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Reference last week for loading. Build as heavy as deemed fit.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats

Reference last week for loading. Build as heavy as deemed fit.

1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Box Step-ups

We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Use a box height that puts your knee and hip in line.

2) 5 rounds AQAP:

10 Deadlifts 155/105

10 Burpee Box Jumps 24/20

Extra Work:

3) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other.

4) Every 1:30 x 20 sets: 200m Run

Hard, but maintainable efforts.

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