WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Reach Overhead

10 Glute Bridge-ups

10 Dynamic Calf Stretch

Focus on positions and activation, not speed.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 

3 High Box Jumps

+

3 Back Squats

During your warm-up time focus on getting a starting load on the barbell, around 60%. Build each set as you deem fit. Step down from the box each time, and really emphasize a powerful, aggressive jumps, getting full extension on each Box Jump. Transition immediately to the Back Squats from the Box Jumps.

1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Front Rack Hold

Performed with a Barbell. Goal should be to work around 100% of your 1RM Front Squat or heavier.

1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Bulgarian Split Squat w/1 DB Front Rack + 1 DB Farmers Position

Similar drill to last week. Go down into the bottom of the Bulgarian Split Squat and hold with the knee just off the floor for 3 seconds per rep. Perform all 4 reps on 1 side before switching to the other. When switching sides, also switch the Dumbbell positions on each side.

1e) 35:00 – 45:00 – Every 2:00 x 5 sets:

20 Wall Ball Lungsters 20/14

200m Run

For the Lungster, holding on the ball, in the same start position for a Wall Ball, step into a reverse lunge, as you come out of the lunge, in one fluid movement, no stopping anywhere, drive-up and throw the ball at the Wall Ball target. Upon catching the ball on the way down alternate to the other leg. 

Accessory:

2) Secondary Conditioning – Every 2:00 x 12 sets: 250m Row

Hard but maintainable paces. Goal is to keep all splits within 3 seconds of each other.

3a) Olympic Lifting – 2-Position Clean (Floor + Above the Knee): 2 sets @ 70%, 2 sets @ 75%, 3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps.

3b) Olympic Lifting – Halting Clean Pull: 3 sets of 3 @ 95%

Rest 90-120 seconds between sets. Pull to the Knee and hold for 2-3 seconds, then finish through on the pull. Reset on the floor between each rep. Use straps if you need them/have them.

4) Gymnastics – Wall Facing Handstand Hold: 5 sets of 1 minute

Rest 90-120 seconds between sets.

5) Trunk – Low Plank Hold w/Feet in Rings: 4 sets of 30-60 seconds

Rest 90-120 seconds between sets. If this is easy for you add loading/weight vest.

6) Posterior Accessory – Sled Drag: 8 sets of 50m

Rest 60 seconds between sets. Heavy as possible while moving unbroken.

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