WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Steps Monster Walk x Front, Back, Left, Right

5 Tempo (3.3.3) Goblet Squats

20 seconds Active Hang From Pull-up Bar

Get those glutes and grip warmed up!

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Bottoms-up Front Squats

Start at a moderate load and build each set as deemed fit. Start a bit lighter than you think has this can be a tricky movement in terms of just getting comfortable with the setup. In addition if you’re an athlete that tends to dump your chest forward when you squat, throwing the movement into your low back and quads, this will be tough for you so start light. Make sure that each rep starts from a dead stop.

1c) 20:00 – 32:00 – Every 1:00 x 12 sets:

Sets 1-4 (20:00 – 24:00) – 3 Strict Pull-ups

Sets 5-8 (24:00 -28:00) – 6/side Single Arm Dumbbell Row

Sets 9-12 (28:00 – 32:00) – 20 Banded Lat Press Downs

Work with loading/efforts that you can at least maintain for build upon. Use assistance or add load as deemed fit for the Strict Pull-ups.

1d) 35:00 – 45:00 – 10 minute AMRAP:

50 Single Arm Dumbbell Front Squats 35/25

30 Knees-up

30 Single Arm Dumbbell Overhead Squats 35/25

20 Knees-up

20 Alternating Single Dumbbell Front Rack Box Step Ups 35/25 @ 24/20

For all of the Dumbbell movements split the reps evenly between each side, how to break that up is up to you.

Accessory:

2) Monostructural Conditioning – Run:

A – 5-10 minutes Easy Warm-up

B – 4 sets of 4 minutes @ Moderately Hard – 2 minutes Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on maintaining paces/distances as close as possible for Part B.

3) Gymnastics – Every 1:00 x 20 sets:

Station 1- 30 second Ring Support Hold

Station 2 – 5 Supinated Strict Chest-to-bar Pull-up

Station 3 – 20 Hollow Rocks

Station 4 – 5/side Single Arm Kettlebell Upright Rows

Pick loads/efforts that you can maintain for all 5 cycles. Rotate each station on the minute.

4) Trunk – GHD Sit-up Hold: 5 sets of 30-60 seconds

Rest 90 seconds between sets. Add load if this is easy for you. Focus on keeping the quads engaged to protect the low back.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

6) Pre-Hab – 5 sets of:

10 Lat Pull Overs w/Pause In Bottom

10 Pause “W” Banded Face Pull

10 Scapula Pull-ups 

For quality, not for time.

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