* The Open Is Coming HERE…Note for Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.
1) Back Squat: Every 2:00 x 9 sets
Sets 1-3 – 5 Reps
Sets 4-6 – 3 Reps
Sets 7-9 – 1 Rep
Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.
2) 10 rounds for Max Reps:
30 seconds Burpees
30 seconds Rest
3) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side
Rest 90-120 seconds between sets. Heavy as possible.
4) Assault Bike: 4 x 5000m
Rest 3 minutes between efforts.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE