WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 20 Wide High Banded Face Pulls

Station 2 – 10/side Side Plank Dips

Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat

Take your time with your reps and focus on good positioning and activation on each respective movement.

1b) 14:00 – 34:00 – Every 1:00 x 20 sets:

Sets 1-5 (14:00 – 19:00) –  20 Banded Pull-Throughs

Sets 6-10 (19:00 – 24:00) –  20-30 Prone Medball Hamstring Curls

Sets 10-20 (24:00 -34:00) – 5/side RNT Kettlebell/Dumbbell Goblet Split Squats 

Pick loading, reps, tension, etc. that you can maintain on your movements for all sets. Focus on position and range of motion, not speed or loading. Banded Pull-Throughs focus on opening aggressively like a Kettlebell Swing.

1c) 37:00 – 45:00 – 5 rounds AQAP:

12 Dumbbell Thrusters 15/10

15/12 Calories Ski/Bike/Row or 200m Run

Scale as needed. If you’d like to run for the workout bring your Dumbbells outside.

Accessory:

2) Secondary Conditioning – Assault/Echo Bike:

35 minutes at Moderate Tempo

Every 5:00 Perform…

10/side Barbell/Kettlebell/Dumbbell Suit-Case Deadlifts

10 Pause Tuck Crunches

Workout starts with the Deadlifts and Tuck Crunches. Pace on the machine should be a high aerobic pace, maintainable, but breathing and working.

3) Olympic Lifting:

A – Front Squat – 4 sets of 2

B – Clean Grip Deadlift – 3 sets of 3 @ 110%>

Rest 90-120 seconds between sets on each movement. Build to a heavy double for the day on the Front Squat. For the Deadlift, set Dead each rep, and reset your hips and position, use straps if you need them/have them.

4) Gymnastics – Seated L-Sit Strict Ring Muscle-ups: 5 sets of 3-5 reps

Rest 2-3 minutes between sets. Use a band for assistance if you do not have the strict strength to perform these.

5) Trunk – Band Resisted Bird Dog Hold: 5 sets of 30 seconds/side

Rest 60 seconds between sets.

6) Posterior Accessory – Alternating Single Leg Slider Hamstring Curl: 3 sets of 20

Rest 90-120 seconds between sets. From the bridged extended position, perform a hamstring curl on one leg, then alternate to the other and continue until you reach 20 reps.

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