WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

1 minute/side Samson Stretch

Then… AMRAP…

30 seconds Ski/Bike/Row

5 Air Squats Normal Width

5 Air Squats Wide Width

5 Air Squats Narrow Width

10 Banded Glute Bridge-ups

10/side Banded Clam Shells

Get those legs warm and ready to go. Lots of Squatting today!

1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 5 Back Squats

Start around 60-70% of your 1RM and build as deemed fit. Goal for the day is two moderate sets, two moderately heavy sets, and two heavy sets, how they’re ordered doesn’t matter, that’s your goal output for the day.

1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 8-16 Alternating Pistol Squats

Depending on your proficiency in this movement this is an opportunity to either work on the skill of the movement if you’re just learning it or you can work on your capacity, focusing on cycle time and positioning in the movement.

1d) 36:00 – 45:00 – Every 3:00 x 3 sets:

21 Box Jump Overs 24/20

15 Front Squats 135/95

9 Calories Ski/Bike/Row

Hit these efforts hard, earn your rest, and try and repeat and match your times to the best of your ability.

WOD:

2) Monostructural Conditioning – Bike Erg: 60-90 minutes Zone 2 @ Damper 1

Hop right on the machine and go, no warm-up. Pay attention to your heart rate and how your power output correlates to your HR as you get warmer/deeper into this.

3) Weightlifting – Alternating Front Rack Lunge: 5 sets of 6

Performed from the rack. Work as heavy as possible. Rest 90-120 seconds between sets.

4) Skills – Double/Triple-unders: 10 minutes Practice

If you can consistently hit 100 DU’s unbroken spend some time working on some Triples.

5) Trunk – Barbell Front Rack Hold: 3 sets of 1 minute

Rest 1 minute between sets. Heavy as possible. Hold with a Jerk Grip…whole hand contact on the bar, ideally if you can maintain your hook grip and hold this do so to help develop more position and range in the Front Rack.

6) Accessory – Goblet Lateral Lunges: 5 sets of 10

Alternating legs each rep. Rest 90-120 seconds between sets. Goal positioning for this is still hip below knee like a Squat with you anchored foot flat on the ground. Load as deemed fit.

7) Accessory – Medball/D-Ball Bear Hug Hold Cyclist Squat: 3 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit. Feet should be tight and close together, use around a 2″ riser.

8) Accessory – Reverse Hyper: 3 sets of 20

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

9) Pre-Hab – 3-5 sets of:

1 minute Poop Squat Hold

20 Alternating Curty Lunges

1 minute Table Top Hold

20 Banded Hamstring Curls

30 seconds/side Split Squat Hold

For quality not for time.

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