WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

5 Monster Walk Steps Forward/Reverse/Left/Right

10/side Banded Clam Shells

15 Banded Glute Bridge-ups

20 Alternating Lunges

30 seconds Single-unders

Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight.

1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 20 Overhead Squats

Stimulus for this piece today that we’re after is just to be working on some light-to-moderate loading with a focus on tempo and turn-over. Approach with either picking a flat weight and using it for all sets, or starting light and building a bit. We aren’t looking for you to establish a heavy 20, everyone of these sets should be finished with you having no problem hitting another 5-10 reps. Bar is taken from the floor.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets:

5/side Front Rack Split Squats

+

10 Box Jumps

Use a loading you can at least maintain or build upon. For the Split Squats perform all on 1 side before switching to the other. Focus on being explosive on your Box Jumps and landing as high as you can on the box.

1d) 33:00 – 45:00 – 4 rounds AQAP:

75 Double-unders

15 Dumbbell Box Step-ups 50/35 @ 24/20

5 Front Squats 225/155

Scale as needed. Front Squats are taken from the floor, stimulus is to be working with something heavy on that movement, Squat Clean can count as your first rep on each set.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5-10 minutes Easy Warm-up

B – 6 sets of…

  • 2 minutes Easy @ Damper 1 – Seated

  • 10 seconds Hard @ Damper 10 – Standing

  • 50 seconds Moderate @ Damper 5 – Seated

  • 20 seconds Hard @ Damper 10 – Standing

  • 40 seconds Moderate @ Damper 5 – Seated

  • 30 seconds Hard @ Damper 10 – Standing

  • 90 seconds Moderate @ Damper 5 – Seated

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is one continuous 36 minute piece.

3) Weightlifting – Pause Back Squat: 4 sets of 2

Rest 2-3 minutes between sets. Goal is to work around 70-80% of your 1RM Back Squat.

4) Gymnastics – Pistol Squat: 10 minutes Practice

This could be anything from performing the actual movement, a variation of the movement, working on your mobility, or even just working on your single leg stability/balance.

5) Trunk – GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

6) Accessory – Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other. Add load  as deemed fit.

7) Accessory – Sumo Stance Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

8) Accessory – Reverse Hyper: 2 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit.

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