WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Face Down Alternating Scorpions

10 Band Pull-aparts

5 Pause Overhead Squats, Back Squats or Goblet Squats  

Pick the Squat variation based on the programming you are following. Take your time with the Scorpions and focus on range of motion and movement quality.

1b) 10:00 – 28:00 – Every 2:00 x 9 sets:

Station 1 – 10/side Landmine Split Squats

Station 2 – 15 Landmine Pause Squats

Alternate between the two movements for a total of 5 sets on Station 1, and 4 sets on Station 2. Start with a moderate load and build as deemed fit. For the Pause Squats, hold the bottom position for 1-2 seconds on each rep.

1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 30 second Mixed Front Rack Hold (1 Dumbbell + 1 Kettlebell)

Load heavy as possible and make this difficult for yourself. Switch sides each set, start with the more difficult side for you.

1d) 37:00 – 45:00 – 8 minute AMRAP:

10 Burpees

15 Kettlebell Deadlifts

20 Air Squats

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 5 x 500m @ Hard Effort – 3 minutes Rest

C – 5 minute Easy Cool-down

Rest as needed between pieces.

3) Weightlifting – Power Clean From Block (Above the Knee): 7 sets of 3

Rest 2-3 minutes between sets. Take 5-10 seconds between reps to reset yourself. Build as heavy as deemed fit.

4) Gymnastics Conditioning – 6 sets of:

15/12 Calories Assault Bike

10 Strict Pull-ups

200m Run

Rest 1 minute between sets. Goal is for negative splits, each set should be faster than the last.

5) Trunk – Single Leg Hip Extension: 4 sets of 8-10 reps/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Add load as deemed fit.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as deemed fit.

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