WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

3 minutes Ski/Bike/Row

Then…AMRAP…

5/side Staggered Stance Air Squats

10 Alternating Plank Up Downs

10 Good Mornings

5 Squat-Stand-Squat-Stand Drill

Increase the intensity on the machine each minute you’re on it. Good Mornings can be done with just bodyweight or any item you’d like, Barbell, Medball, Dumbbell, etc.

1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 8 Back Rack Alternating Lunges

Start at a moderate load and build each set as deemed fit. Athletes choice to forward (anterior biased) or reverse step (posterior biased), think about what you need as an athlete. Establish a heavy set for the day.

1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 10/side Dumbbell Single Arm Overhead Box Step-up

Pick a load you can at least maintain, or build upon. Ideally the goal is to be stepping on a 24″ box for guys and 20″ for ladies. Scale from there as needed. Perform the actual steps alternating legs each rep, switch the Overhead arm after 10 reps.

1d) 35:00 – 45:00 – 27-21-15-9 – AQAP:

Calories Ski/Bike/Row

Front Squats 135/95

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minutes Easy Warm-up

B – 10 sets of 20 Calories Hard/10 Calories Easy

C – 5-10 minute Easy Cool-down

Rest as needed between parts. For Part B pay attention to your wattage and work to hold consistent efforts for each interval.

3) Weightlifting – Back Rack Box Squats: 10 sets of 2

Rest 90-120 seconds between sets. Set the box so you are sitting to Parallel. Focus on really reaching back with your hips, trying to keep your shins vertical and holding good trunk tension when you sit on the box. Recommended to perform these 6-12″ wider than your typical squat stance.

4) Trunk – Hollow Rocks: 100 Reps

Break-up as needed.

5) Accessory – Cossack Lunges: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit in the Goblet Position.

6) Accessory – Front Foot Elevated Curtsy Lunge: 5 sets of 5

Rest 90-120 seconds between sets. Load as deemed fit in the Goblet Position. You choose the deficit/elevation you’re working with.

7) Accessory – Wall-Sit Hold: 5 sets of 1:00 ON/1:00 OFF

Add load as deemed fit in the Goblet Position.

8) Pre-Hab – 5 sets for Quality of:

5/side Squat Hold Pallof Press w/Pause

50ft/side Lateral Monster Walk Steps

For the Pallof Press hold the arm extended position for 5 seconds each rep.

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