*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (5-3-3-2)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups

Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the rep. Load only as heavy as you can without using the trailing leg

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Good Morning.

For most athletes start with an empty bar. Perform all reps on 1 leg and then switch to the other. Goal should be to do these without touching down with the other foot for the entire 7 reps…work that balance.

2) 3 rounds AQAP:

50 Russian Kettlebell Swings 53/35

25 Burpees

Extra Work:

3) Hip Thrusts: 100 Reps

No loading. Pause at the top of each rep for 1 second. Break-up as needed.

4) Assault Bike – 30 sets of:

30 seconds Wattage @ Bodyweight

30 seconds Wattage @ 2x Bodyweight

Scale as needed, this should be moderate to moderately hard to complete.

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