WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

4 minutes Ski/Bike/Row

Then AMRAP…

10 Banded Face Pulls

5/side Single Arm Strict Press from Split Jerk Stance

Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation.

1b) 12:00 – 27:00 – Every 2:30 x 6 sets – Bench Press:

2 sets of 5 @ 65%

2 sets of 5 @ 75%

1 set of 5 @ 85%

1 set of Max Reps @ 85% (60 second cap on the work window)

Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so use 90% of what you believe your 1RM to be and use that as your max. For the final set of the day you are performing max reps, but with a cap of 60 seconds.

1c) 33:00 – 45:00 – Every 6:00 x 2 sets:

2 rounds of…

10 Strict Pull-ups

25 Double-unders

10 Dumbbell Push Press 35/25

25 Double-unders

Scale as needed. Use appropriate assistance so you can get through the Pull-ups with no more than 1 break for the first set.

Accessory:

2) Monostructural Conditioning – Assault/Echo Bike: 5 sets of 5 minutes Max Distance

5 minute walk between sets.

3) Olympic Lifting – Seated Dead-Stop Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

4) Gymnastics – Strict Chest-to-bar Pull-up: “X” Reps Every 1:00 x 10 sets

Pick a rep count you can maintain for all 10 sets.

5) Trunk – Side Plank Hold w/Banded Row: 5 sets of 30 reps/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Banded Hamstring Curls: 100 Reps

Break-up as needed.

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