WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Reach Overhead

10 Glute Bride-ups w/Mini Band

5 Front OR Back OR Goblet Squats

Get yourself moving and those hips opened up.

1b) 10:00 – 25:00 – Every 1:30 x 10 sets:

1 Pause Front Squat +

1 Front Squat

The last few weeks we’ve been working some higher volume and getting you more comfortable with that bottom position. Today is an opportunity to push the loading heavier than past weeks. If things are feeling good get after it, and if not keep the weights at more working weight sets and keep them fixed. The time domains are shorts today, if you’re really feeling good and getting after the higher loading don’t be afraid to take a set off for additional rest as you get to a top end set.

1c) 25:00 – 30:00 – 5 minute AMRAP: Max Quality Box Step-ups w/1 Dumbbell 70/50 @ 24/20

Focus here should be smooth and steady pacing with a focus of pushing off with the rear leg as little as possible. The Dumbbell can be held anywhere you want, just no putting it down for the 5 minutes.

1d) 35:00 – 45:00 – Every 2:00 x 5 sets – 12-9-6:

Kettlebell Swings 70/53

Alternating Goblet Lunges 70/53

Every 2 minutes perform 12-9-6 of the respective movements alternating between the two. If the volume is too much for you to complete in the 2 minute window, start by scaling to 10-8-6, from there scale further as needed to 9-6-3.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 5K Easy Warm-up (Alternate Every 30 seconds Seated/Standing)

B – 5 rounds of…

• 1:30 Seated 90-100 RPM @ Damper 1

• 1:00 Standing  60-70RPM @ Damper 8-10

• 1:00 Recovery @ Damper 1 (Nasal Breathing Only )

Rest as needed between A and B. B is done as one continuous piece that should take 17:30 to complete.

3) Olympic Lifting – 5 sets of:

3 3-Stop Clean Deadlifts +

3 Halting Hang Power Cleans

For the Deadlift pause for 1-2 seconds just below the knee, mid-thigh, and at the high-hang before standing to full extension. Upon completing the third rep, transition to 3 Halting Hang Power Cleans, with a pause at the bottom of which ever Hang position your are choosing to work. Start around 60% of your 1RM and build as deemed fit. Rest 2-3 minutes between sets.

4) Gymnastics – Every 1:00 x 9 sets:

Station 1 – 30 second Hanging Hollow Hold

Station 2 – 30 second Ring Support Hold

Station 3 – 30 second Handstand Hold

Wear a weight vest if able. Perform the Handstand Hold Freestanding if able. Scale time domains down as needed based on ability.

5) Trunk – Tall Kneeling Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 60 seconds between sets. Load as heavy as deemed fit.

6) Posterior Accessory – Glute Bridge Hold + March: 3 x 1 minute

Rest 60 seconds between sets. March for quality not for speed.

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