*Gym Update and Holiday Schedule Reminder HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Glute Bridge Up With Mini Band

10 Good Morning With Mini Band

10 Pause Air Squats With Mini Band

:30 Seconds Machine

Focus on good positioning and getting your Glutes firing.

1b) 10:00 – 28:00 – Every 3:00 x 6 sets:

5-10/side Single Arm Dumbbell/Kettlebell Front Squats

10 Alternating Lateral Lunges with Bodyweight/Dumbbell/Kettlebell

1:00 Machine

Start at a moderate load for the Front Squats and build loading as deemed fit based on your reps performed and overall capacity. For the Lunge focus on range of motion first and foremost, if you can load them great, if you need assistance, also great, do what is appropriate for you as an athlete. The minute on the machine should be at a moderate pace, or if you want to work harder overall through the class push the tempo on the machine.

1c) 32:00 – 39:00 – Every 1:00 x 7 sets:

6-10 Burpees

6-10 Wall Balls 14/8

Pick an output that you can maintain for all 7 sets. You are performing both the Burpees and Wall Balls in the same minute.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10/side Squat Hold + Pallof Press

20 seconds/side Single Leg Romanian Deadlift Hold

For quality, not for speed. Take your time with the movements.

Accessory:

2) Secondary Conditioning – Run:

A – 10 Minute Warm Up

B – 10-15 x 100m Sprint -1:00 Rest Between

C- 10 Minute Cool Down

Make sure you are really warm for this. Encourage to do 2-3 test sprints at 80-90% effort before actually starting.

3) Olympic Lifting – 3-Position Muscle Clean: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Performed as Floor, Low Hang, High-Hang. Each set is 3 cycles, for a total of 9 reps. Reset on the floor after each 3 rep complex.

4) Gymnastics – Pause Pistol Squats: 5 sets of 5/side

Rest 90-120 seconds between sets. Pause in the bottom for 3 seconds each rep. Add load as deemed fit.

5) Trunk – Front Plank Hold: 3 sets of 1-2 minutes

Rest 2 minutes between sets. Pick a time domain you can hold unbroken. Perform from hands or forearms.

6) 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