WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

10 Banded Face-Pulls

10 Banded Pull-Aparts

10 Banded Upright Rows

10 Scapula Pull-ups

10 Alternating Plank Up/Downs

30 seconds/side Dumbbell/Kettlebell Single Arm Overhead Support

Focus on good activation on the banded movements and take your time with them. Increase the load on the Overhead Support through as you work through multiple rounds of this.

1b) 13:00 – 28:00 – Every 1:30 x 10 sets:

Station 1 – 10 Dumbbell Floor Press + 10 Dumbbell Overhead Tricep Curls

Station 2 – 10 Bent Over Kettlebell Row + 10 Banded External Rotations

Use loading that you can at least maintain or build upon. For the Bent Over Kettlebell Row, perform this with a single Kettlebell with a close grip pulling to the sternum area. Alternate between the two stations each set.

1c) 30:00 – 40:00 – 10 minute AMRAP:

20 Alternating Single Arm Dumbbell Push Press

15 Knees-up

10 Ring Rows

For the Dumbbell Push Press alternate arms every rep, the goal should be to transition at the Overhead position so there is no real delay or downtime in the movement pattern.

1d) 40:00 – 45:00 – 5 minute AMRAP:

15 V-Ups

30 second Front Plank Hold

Little trunk finisher, focusing on clean quality reps/position.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 10 minute Easy Warm-up

B – Every 5:00 x 5 sets – 50/40 Calories

C – 10 minute Easy Cool-down

Rest as needed between parts. Focus on hard but maintainable efforts.

3) Weightlifting – Push Jerk: 3 Reps Every 1:00 x 10 sets

Loading should be in the 60-80% range of your 1RM. Focus here is cycling reps. Only work as heavy as you can keep fluid cycling on the bar.

4) Gymnastics Conditioning – Every 2:00 x 10 sets:

“X” Unbroken Strict Handstand Push-ups

Active Recovery Row

Pick a quantity of HSPU’s that you can maintain unbroken for the duration of the 10 sets. Hold a pace on the Rower that allows you to recover appropriately to hit the HSPU’s unbroken.

5) Skills – Bar Muscle-up: 10-15 minutes Practice

If you did not perform the Muscle-ups in the workout, or if you need a lot of skill work, spend some time working on them from a skill standpoint. If you performed them in the workout today, omit this.

6) Trunk – Hanging L-Sit Hold: “X” Time Every 1:00 x 7 sets

Pick a time you can maintain for all 7 sets.

7) Accessory – 3-5 sets of:

20 Band Pull-Aparts

20 Alternating Bicep Curls

Light load/resistance. For quality, not for time.

8) Pre-Hab – 12 minute AMRAP for Quality:

Side Plank Hold + 20 External Rotations w/Small Plate 

10/side Banded “Y” w/3 second Negative

10 Dumbbell Serratus Punch

10/side Single Arm Banded Lat Press Downs

Take your time and focus on good activation and positions.

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