WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Banded Air Squats

20 Plank Alternating Shoulder Taps

30 Single-unders

Get some blood flowing, use this as an opportunity to work on your positioning on the jump rope.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

5 Jumping Medball Squats

+

5 Front Squats @ 60-70%

Focus on really jumping high on the first movement. Transition from there directly to the Front Squat. Work to use the jump que from the first movement to help focus on your drive and speed out of the Front Squat. Work in the percentage range, don’t max out over that.

1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 6/side Deficit Curtsy Goblet Lunges

Start with a small riser giving you about a 2″ Deficit, go up from there based on mobility and desire. Load with a Kettlebell or Dumbbell in the Goblet Position. Alternate legs each rep.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

35 Double-unders

15 Overhead Squats 95/65

35 Double-unders

15 Strict Handstand Push-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run: 

A – 5-10 minute Easy Warm-up

B – 4 sets – 600m Moderate + 300m Hard + 150m Easy

C – 5-10 minute Easy Cool-down

Rest as needed between parts. No rest between sets on Part B.

3) Weightlifting – Thruster from Rack: 5 sets of 5

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Gymnastics – Ring Support Hold: 30 seconds Every 2:00 x 5 sets

Add load if this is easy for you. Focus on holding good external rotation through the shoulder, trying to get those rings flared out.

5) Trunk – Uneven Back Rack Holds: 30 seconds/side Every 2:00 x 7 sets

Load as deemed fit. Offset the load from one side to the other by at least 25lbs. Rack and face the other direction after 30 seconds and hit the other side.

6) Accessory – Tall Kneeling Landmine Press: 5 sets of 10/side

Rest 90-120 seconds between sets. Keep the loads moderate, and movement smooth and clean, not overly strenuous.

7) Accessory – Single Arm Kettlebell Floor Press: 3 sets of 20/side

Rest 90-120 seconds between sets. Loading should be moderate, not a maximal effort.

8) Accessory – Alternating Reverse Lunges: 10 minutes @ Easy Tempo

Max reps at easy tempo. Focus on position and activation.

9) Pre-Hab – 3-4 sets of:

10 1/4 Squat Hold + Pallof Press

10 Pause Single Leg Banded Hamstring Curls

10 Single Arm Kettlebell or Dumbbell Serratus Punch

10 Hip Extensions

For quality, not for time.

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