*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

Session A:

1) Pause Safety Bar Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minute between sets. Start around 60% of your 1RM Back Squat. Build as heavy as deemed fit.

2) 5 rounds of:

15/10 Calories Assault Bike

12 GHD Sit-ups

50ft Overhead Walking Lunge 185/135

Rest 2 minutes between rounds. Lunge must be completed in 25ft foot Unbroken sections. Ideally if you have the space set this up so you have to jog from one station to the next.

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

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Focus on walking flat footed and getting as much glute activation as possible.

Session B:

1) Row: 5 x 500m

Rest 10 seconds between intervals. Same pace as weeks past.

2) 3 sets for Quality:

20 Hollow Rocks

5/side Airplane RDL

For quality, not for time.

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

We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. If you’re not actually training for a competition we encourage you to hop in on class and perform this workout. Come in and push it hard and be thankful you GET to workout.