*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1) 24 minute EMOTM:

Station 1 – 10 Landmine Lumberjack Squats

Station 2 – 5/leg Single Arm Overhead Box Step-ups

Station 3 – 2-3/side Half Turkish Get-up

Station 4 – 20 Sumo Stance Good Mornings

Landmine Squats goal should be to work a little heavier than last week. For the Step-ups, 1 Leg on the Box, Opposing arms has Dumbbell Overhead, perform all 5 reps on 1 side, then switch to the other. For the Half Turkish Get-up we are performing just the Roll-to-Sit-up and then back down. Good Mornings should be done with no loading focusing on position.

2) 7 minute AMRAP:

21 Abmat Sit-ups

15 Box Jumps 24/20

9 Medball Squats 14/8

Scale as needed.

Extra Work:

3) Single Leg Hip Thrusts w/Pause: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Pause at the top at each rep for a second.

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