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 – 19:00 – Every 3:00 x 3 sets – Back Squat:

3 @ 70%

3 @ 80%

Max Reps @ 90%

You guys know the drill, add the appropriate loading based on last cycle. We are keeping the volume low today due to a workout coming on Wednesday, and we will be Bench and Deadlifting in Power tomorrow, so follow the Power workout today if that is the programming you’re following.

1c) 19:00 – 28:00 – Every 1:00 x 9 sets: 3/side Goblet Deficit Reverse Lunges

Load as deemed fit. Focus on the deficit over loading. Perform all 3 reps on 1 leg before switching to the other.

1d) 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.

1e) 37:00 – 45:00 – 8 minute AMRAP:

10 Burpees

15/10 Calories Ski/Bike/Row

30 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