WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Table Top Up-Downs

10 Alternating Box Step-ups

20 Glute Bridge-ups

Get things firing and get yourself warm.

1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps:

Station 1 – D-Ball Box Step-ups 40/30 @ 24/20

Station 2 – D-Ball On Shoulder Squats 40/30

Station 3 – Lateral Box Jump, Step Down 24/20

Station 4 – 30 Second Wall or Rig Sit Hold

Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get 30 seconds to rest and reset yourself for the next round.

1c) 27:00 – 45:00 – Every 2:00 x 9 sets:

Sets 1-6 (27:00 – 39:00) – 5 Front Squats

Sets 7-9 (39:00 – 45:00) – 10/side Rear Foot Elevated Split Squats w/DB/KB Goblet

For each piece use loading/efforts that you can at least maintain or build upon. 

Accessory:

2) Monostructural Conditioning – Every 5:00 x 8 sets:

25/20 Calories Ski/Bike/Row

50 Double-unders

25/20 Calories Ski/Bike/Row

Work for hard, but consistent efforts for all of the 8 sets. Use the same machine to start and finish the set.

3) Weightlifting – Back Rack Front Foot Elevated Reverse Lunge: 4 sets of 12

Rest 2-3 minutes between sets. Pick a deficit that you’re going to maintain for all 4 sets. Build as heavy as deemed fit. Alternate legs each rep.

4) Gymnastics – Hanging Hollow Hold:

5 sets of :30 ON/:30 OFF – Pronated Grip

5 sets of :30 ON/:30 OFF – Supinated Grip

Perform straight through as a 10 minute EMOTM. Adjust time domains as needed based on ability.

5) Trunk – Abwheel Roll-outs: 3 sets of 15

Rest 90-120 seconds between sets.

6) Posterior Accessory – Hip Thrust w/Mini Band: 100 Reps

Performed with just your bodyweight, mini band around the knees, hold the top position for 1 second on each rep.

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