WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Deadbugs w/Plate Overhead

10 Good Mornings (With or Without Weight)

10 Sumo Stance Kettlebell Deadlifts

Take your time and focus on tight, strong positions. Get those hamstrings and low back primed for the day.

1b) 12:00 – 26:00 – Every 2:00 x 7 sets:

15 Hip Thrusts w/Mini Band Around Knees

+

10 Banded Pull-Throughs

+

5 Vertical Leaps

Move from one movement to the next with minimal transition time. On the Hip Thrusts hold the top position for a brief pause, focus on keeping your spine neutral and not hyperextending. For the Vertical leaps reset your stance on each rep and make them individual efforts, DO NOT cycle them.

1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Kettlebell Suitcase Deadlifts

Perform all reps on 1 side before switching to the other. Load as heavy as deemed fit.

1d) 36:00 – 45:00 – 9 minute AMRAP:

21 D-Ball Bear Squats

18/15 Calories Ski/Bike/Row/AB

15 Ring Rows

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg: Every 2:00 x 10 sets – 20/15 Calories

Work for an effort that you would want to maintain if there were multiple rounds in a 7-12 minute mixed modality workout.

3) Secondary Met-con – Every 7:00 x 4 sets:

40/30 Calories Machine of Choice

30 GHD Sit-ups

20 Squat Snatch 95/65

10 Burpee Box Jump 24/20

Ideally if available, perform this as one round on each of the 4 machines.

4) Olympic Lifting – Touch and Go Power Clean: 5 sets of 5

Rest 2-3 minutes between sets. Build as heavy as deemed fit based on how your body is feeling after the heavy pulling in class (this could be used as warm-up into the Deadlifts for today’s programming if you’re training on your own time).

5) Gymnastics Conditioning – Every 3:00 x 4 sets:

9-6-3 Unbroken Strict Deficit Handstand Push-up

30 Double-unders

Scale as needed.

6) Skills – Diaphragm Breathing: 5-10 minutes Practice

Spend some time focusing and understanding how to breathe.

https://www.youtube.com/watch?v=FFc8PekViwQ

7) Trunk – Alternating Single Leg Tuck Crunch w/Pause: 3 sets of 20

Rest 90-120 seconds between sets.

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