WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Bird Dog

10 Lateral Lunges

10 Glute Bridge-ups With Barbell

10 Air Squats

For quality, not for max reps. Get some blood flowing and muscles activated.

1b) 9:00 – 21:00 – Every 2:00 x 6 sets:

Sets 1 + 4 (9:00/15:00) –  15 Landmine Squats

Sets 2 + 5 (11:00/17:00) – 10 Pause Landmine Squats

Sets 3 + 6 (13:00/19:00) – 5 Tempo (3.3.3) Landmine Squat

Rotate through the stations for 2 cycles. Build loading as deemed fit. Pause Squats should be 2-3 second hold in the bottom on each rep. For the Tempo, 3 seconds down, 3 seconds pause, 3 seconds up. Whatever rest you have left in the 2 minute window perform Abmat Sit-ups

1c) 21:00 – 26:00 – Every 1:00 x 5 sets: 10-20 Jumping Alternating Lunges

Emphasis here is height on the jump and really being explosive.

1d) 26:00 – 34:00 – 8 minute AMRAP for Quality:

20 Band Resisted Kettlebell Swings

10/side Kettlebell Suitcase Deadlifts

Take your time and focus on quality of movement, this is not meant to be a full on conditioning piece.

1e) 38:00 – 45:00 – AQAP:

30/25 Cals Machine

30 Alternating Dumbbell Single Arm Hang Squat Cleans 25/15

20/15 Cals Cardio

20 Alternating Dumbbell Single Arm Hang Squat Cleans 25/15

Max Single Arm Dumbbell Farmers Box Step-ups 25/15 @ 24/20

Scale as needed. Push the pace hard and try and finish. For the Step-ups alternate the hand you hold the Dumbbell with each rep.

Accessory:

2) Secondary Conditioning – Run:

A – 5 sets of – 2 minute Max Distance/3 minutes Walk

B – 4 sets of 1 minute Max Distance/1 minute Rest

Rest as desired between A + B. Warm-up as needed. Work for consistent efforts in your max distances.

3) Olympic Lifting – 3-Position Clean (Floor, Knee, Mid-Thigh):

2 sets @ 65%

5 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. All reps are full Squat.

4) Gymnastics – Paralette Shoot Throughs: 4 sets of 15

1 Rep is Front to-back. Rest 2-3 minutes between sets.

5) Trunk – Every 1:00 x 12 sets:

Odd – 10-20 Tuck Crunches

Even – 10-20 Kneeling Banded Crunch Downs

Pick reps you feel you can maintain in unbroken sets.

6) Posterior Accessory – Sumo Stance Kang Squat: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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