WOD:

1a) Warm-up – Passive:

2 minutes/side Couch Stretch

2 minutes/side Low Samson Stretch

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

1 minute Machine/Jump Rope/High-Knees

5 Wall Therapy Squats

30 second Active Squat Hold

Warm-up pace, focus on positions and activation.

2a) Strength/Volume Work – 5 sets of:

10 Dumbbell Front Rack Split Squats Right Leg +

10 Dumbbell Front Rack Split Squats Left Leg +

10 Dumbbell Front Squats

Rest 2 minutes between sets. Adjust reps as needed based on loading that you have. Goal is that this is performed as a complex, no putting the weights down.

2b) Strength/Volume Work – 5 sets of:

10 Single Arm Farmer Dumbbell Deficit Reverse Lunge

45 second Low Plank Hold

Rest 90-120 seconds between sets. Scale as needed based on ability and loading you have at home.

3) Gymnastics – Strict Knees-up/Toes-to bar Negatives: 5 sets of 5

Bring your knees/legs as high as possible, and lower under as much control as possible. If you don’t have something to hang on perform this lying on the floor holding onto a table or something that is heavy, bring your legs as high-up as possible and get as much of your back off the floor and then lower under as much control as possible.

4) Met-con – 6-9-12-15-12-9-6 – AQAP:

Dumbbell Deadlifts

Burpee Lateral Hop Over Dumbbell

Scale as needed. Double or Triple the Deadlifts reps based on the loading you have.

5) Accessory – 3 sets of:

30 Foam Roller Hamstring Curls

1 minute Hip Thrust Hold w/Alternating Leg Lifts

Rest as needed. For quality, not for time. Holding the Hip Thrust position pick one leg up and hold it straight out, bring it back, and alternate to the other leg for the minute. If this is too difficult just perform the hold with both feet on the floor.

6) Secondary – Conditioning – 60 minute AMRAP:

4 minutes Machine or Run

30 Second Side Plank Hold

20 Glute Bridge Ups With 3 Second Pause @ Top

10 Lateral High Box/Couch/Step Ups With 3 Second Negatives

Scale as needed.

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

Warm-up

Body

Move

Sport

Sport Squats

Workout + Thoughts