WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Banded Pass Through

10 Table Top Up/Downs

5/side Single Arm Banded Overhead Squat w/Pause

Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat.

1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Overhead Squat:

Sets 1-3 (10:00 – 14:30) – 3 Reps

Sets 4-6 (14:30 – 19:00) – 2 Reps

Sets 7-12 (19:00 – 28:00) – 1 Rep

We will be working on Overhead Squats for the next 4 weeks before jumping into a robust Squat program in the New Year. If you don’t have the mobility for the Overhead Squat you should opt to the Power or Move programming for the next 4 weeks. Today we’re just looking to establish where your Overhead Squat is now, the expectation isn’t to hit a PR, just find what’s heavy now, so we have something to reference and work around.

1c) 33:00 – 45:00 – 12 sets of :40 ON/:20 OFF:

Station 1 – Single Arm Dumbbell Burpee Deadlift 100/70

Station 2 – Lateral Dumbbell Hops 100/70

Station 3 – Dumbbell Goblet Squats 100/70

Station 4 – Ski/Bike/Row

Max reps at each station. Pick one Dumbbell weight and use it for all of the movements. Focus on actively recovering during your transitions, be aware of your breathing, work to get your heart rate down and get yourself prepped for the next station.

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets – 10/8 Calories

B – 7 sets of 3:00 @ Moderate/1:00 Rest

C – 5 minutes Easy Cool Down

Rest as needed between parts. A should be a warm-up, with an emphasis on building the pace each minute to whatever your working pace will be for the 3 minute Moderate intervals. For Part B, the goal should be to have a sustainable pace, all 7 of your sets should be within 5 calories of each other.

3) Weightlifting – Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Load in the 75-90% range based on how you feel.

4) Gymnastics – Hollow Rocks: 5 sets of 30

Rest 60 seconds between sets.

5) Trunk – Front Rack Hold: 45 seconds Every 2:00 x 5 sets

Load as heavy as deemed fit. Goal should be to work around 100% of your 1RM Front Squat. Try to do this holding the bar in your Jerk grip, and not your Front Squat grip.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

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

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