*Gym Update 3/16/20 –  HERE

WOD:

1a) 0:00 – 5:00 – Every 30 seconds x 10 sets:

3 Box Jumps +

5 Russian Kettlebell Swings

Goal here is to work on being explosive with those hips. Scale volume as needed so you can fit the work in the time domain.

1b) 5:00 – 10:00 – 5 minute AMARP:

10/side Banded Russian Twists

20-30 second Active Hollow Hang

For the Russian Twists, band should be hooked on the Pull-up Rig, perform 10 one direction, then switch your position and perform 10 the other direction.

1c) 11:00 – 16:00 – Every 30 seconds x 10 sets:

3 Tuck Jumps +

5 Dumbbell Hang Power Cleans

Goal here is to work on being explosive with those hips. Scale volume as needed so you can fit the work in the time domain.

1d) 16:00 – 21:00 – 5 minute AMRAP:

10/side Banded Anti-Rotations +

20-30 seconds/side Active Single Leg RDL Hold

RDL hold is at the bottom of the movement, athlete can add load or do this as just bodyweight.

2) 10 minute AMAP:

12 Dumbbell Thrusters 25/15

15 Knees-up

75 Heavy Rope Single-unders

Scale as needed.

Extra Work:

3) Single Arm Bottoms-up Kettlebell Carry: 5 x 50ft/side

Rest 60 seconds between sides. Load as deemed fit.

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