WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

2 minutes/side Low Samson Stretch

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

1 minute Machine/Jump Rope/High-Knees

5 Wall Therapy Squats

30 second Active Squat Hold

Warm-up pace, focus on positions and activation.

2) Strength/Volume Work – 25 sets of :30 ON/:30 OFF:

Station 1 – Banded (On Heels) Hip Thrust

Station 2 – Banded, Seated To Tall Kneeling

Station 3 – Banded, Regular Squat

Station 4 – Banded, Good Morning

Station 5 – Banded, Narrow Squat

Max reps at each station.

3) Gymnastics – Strict Knees-up/Toes-to bar Negatives: 5 sets of 5

Bring your knees/legs as high as possible, and lower under as much control as possible. If you don’t have something to hang on perform this lying on the floor holding onto a table or something that is heavy, bring your legs as high-up as possible and get as much of your back off the floor and then lower under as much control as possible.

4) Met-con – AQAP:

12-18-24-30-24-18-12 Stand on Band Deadlifts

6-9-12-15-12-9-6 Burpees

You can further increase the rep range for the Deadlifts as needed based on the band tension you have.

5) Accessory – 3 sets of:

30 Foam Roller Hamstring Curls

1 minute Hip Thrust Hold w/Alternating Leg Lifts

Rest as needed. For quality, not for time. Holding the Hip Thrust position pick one leg up and hold it straight out, bring it back, and alternate to the other leg for the minute. If this is too difficult just perform the hold with both feet on the floor.

6) Secondary – Conditioning – 60 minute AMRAP:

4 minutes Machine or Run

30 Second Side Plank Hold

20 Glute Bridge Ups With 3 Second Pause @ Top

10 Lateral High Box/Couch/Step Ups With 3 Second Negatives

Scale as needed.

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

Warm-up

Body

Move

Sport

Sport Squats

Workout + Thoughts