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WOD:

1a) Warm-up – Passive:

1-2 minutes/side Pigeon Stretch

1-2 minutes/side Couch Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

5 Sumo Inchworms

10 Wall Therapy Squats

15 Glute Bridge-ups

Take your time and focus on activation and getting positions opened up.

2a) Strength/Volume Work – Heavy set for the Day: 

2 1 + 1/4 Back Squats +

2 Pause Back Squats (2 second Hold)

Warm-up as needed. Perform this from the floor. Get comfortable with Cleaning the bar, and moving from the Front Rack to the Back Rack. Build as heavy as deemed fit. Rest 2-3 minutes between sets. Take as many sets as needed to establish your heavy set for the day. Reference last week for loading.

2b) Strength/Volume Work – 4 sets of: 8/side Front Foot Elevated Dead Stop Split Squat

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Load with whatever objects you have in the house, or Barbell, Dumbbells, Kettlebell, Medball if you have one. Pause in the bottom of the rep for 1 second on each repetition.

3) Gymnastics – 9-15-21-15-9 – For Quality:

Ring/Bar/Chair Dips or Push-ups

Ring/Table/Tailgate/Rows or Pull Ups

Scale volume of reps as needed if this is a lot for you. Take your time and focus on clean positions and good range of motion.

4) Met-con – AQAP:

Partner Version…

1 mile Run

100 Front Squats 95/65- Partner Holds a Plank 

100 V-Ups – Partner Holds Top of a Deadlift 185/135

Individual Version…

1 mile Run

50 Front Squats 95/65

50 V-Ups

If you’re performing this as a partner workout, run the mile together, then as a pair you need to complete the 100 reps of each movement, one person works while the other holds the static position, switch stations as deemed fit.

5) Secondary Conditioning – 30 minute AMRAP:

100 Single-unders

10/side “X” Windmill

1:00 Plank Hold

5 Wall Climbs

Have fun, focus on smooth and steady pace.

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

Warm-up

Burn

Move

Sport