*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th.

WOD:

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

Station 1 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch

Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk

Station 3 – 40 seconds Hollow to Superman Transitions

Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped.

1b) 14:00 – 32:00 – Every 1:00 x 18 sets:

Sets 1-7 (14:00 – 21:00) – 10-15 Double Dumbbell Sumo Stance Deadlifts

Sets 8-14 (21:00 – 28:00) – 10-20 Hip Thrusts With Mini Band Around Knees

Sets 15-18 (28:00 – 32:00) – 10-15 D-Ball Bear Hug Good Morning

Volume work with minimal rest. Pick loading/reps that allow you to maintain output through all sets. For the Sumo Stance Deadlifts truly work to get in a Sumo Stance, you should be at least 12-18″ wider than your normal Squat Stance. Hip Thrusts can be done off of a bench.

1c) 36:00 – 45:00 – AQAP:

40/30 Cals Cardio

Then…

21-15-9 Ball Slams

100-75-50 Single-unders  (*Every 25 perform, 3 Tuck Jumps)

For this workout perform the machine as a buy in. Once off work back and forth through the couplet to finish. On the Jump Rope stop every 25 reps to perform the Tuck Jumps.

Accessory:

2) Secondary Conditioning – Assault Bike – 3 sets of:

100 Calories

Every 25 Calories Perform 8 Burpee Box Jumps 24/20

Rest 2 minutes between sets. Perform the Burpee Box Jumps at 25, 50, and 75 Calories, for a total of 24 reps each set. Work for consistent, hard paces.

3) Olympic Lifting – Pause Clean Pull: 3 sets of 5

Rest 2-3 minutes between sets. Start around 80% of your 1RM and build as deemed fit. Reset on the floor between each rep. Hold the top position of extension for a brief pause on each rep.

4) Gymnastics – Strict Chin-up: 7 sets of 4-6 Reps

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Trunk – Plank Dumbbell Pass Throughs: 5 sets of 10/side

Rest 60-90 seconds between sets. Work as heavy as deemed fit. Alternate directions each rep.

6) Accessory – Banded Pull-Throughs: 3 sets of 30

Rest 90-120 seconds between sets. Focus on being explosive at the finish.

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