WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up:

5 Cat/Cow

10 Lateral Lunges

1:00 Cardio

Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them.

1b) 11:00 – 31:00 – Every 2:00 x 10 sets:

Sets 1-3 –  5 Pause Back Squats

Sets 4-6 – 3 Pause Back Squats

Sets 7-10 – 2 Back Squats 

Pause should be 1-2 seconds in the bottom position. First 6 sets are to work on positioning. Last 4 sets are an opportunity to push some heavy loading if you want.

1c) 35:00 – 40:00 – AQAP:

40 Wall Balls 30/20

30 Double Dumbbell Russian Swings 50/35

20/15 Calories Machine

This workout has a 5 minute time cap. It is meant to be a high effort/output sprinty workout. The goal should be to try and hold on and perform the first two movements unbroken and then empty the tank on the machine.

1d) 41:00 – 45:00 – 4 minute AMRAP for Quality:

10/side Barbell Suit Case Deadlifts

20 Pause Glute Bridge-ups

A little accessory/activation work to finish things out. Take your time and focus on positions and activation.

Accessory:

2) Secondary Conditioning – Row/Ski/Bike/Run:

0:00 – 20:00 – Every 4:00 x 5 sets @ Hard Effort – 500m Row/Ski or 1000m C2 Bike or 1200m Assault Bike or 400m Run

20:00 – 36:00 – Every 8:00 x 2 sets @ Moderate Effort – 1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike or 800m Run

This is one continuous piece. Work for consistent efforts across the respective paces/distances. Reference your training log for what machines you’ve used recently and make sure you are mixing them up.

3) Olympic Lifting – Every 1:00 x 10 sets:

1 Tempo Clean Pull +

3 Tall Power Clean

This should be treated as skill work, keeping the weights light. For the Tempo Clean Pull take 3-4 seconds to get to the jump position and then explode from there.

4) Gymnastics – Handstand Walk Practice: 10 minutes

Use this time to work on anything from just getting your first couple of “steps” in a Handstand walk to practicing ramps, stairs, obstacles.

5) Trunk – Supinated Hanging L-Sit Hold: 5 x Max Time

Rest 90 seconds between sets. If you can’t hold legs straight, knees extended, then start with a knee tuck hold, or a 50/50, one knee up, and one leg out, switching each set.

6) Accessory – Dumbbell Bulgarian Split Squat: 4 sets of 10/side

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

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

https://www.youtube.com/watch?v=4-7O3fOXXKo