WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

1 minute/side Samson Stretch

Then… AMRAP…

30 seconds Ski/Bike/Row

5 Air Squats Normal Width

5 Air Squats Wide Width

5 Air Squats Narrow Width

10 Banded Glute Bridge-ups

10/side Banded Clam Shells

Get those legs warm and ready to go. Lots of Squatting today!

1b) 12:00 – 24:00 – Every 2:00 x 6 sets:

15-20 Medball/D-Ball Bear Hug Cyclist Squats

+

10 Medball Hamstring Curls

Use around a 2″ elevation for the Cyclist Squats, feet should be close together. Start with a moderate load and build as deemed fit. For the Hamstring Curls use a light enough ball that really allows you to control the movement and focus on position and activation.

1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 6-8/side Slider Reverse Lunges

These are meant to be done just with your bodyweight. Perform all reps on 1 side before switching to the other.

1d) 36:00 – 45:00 – Every 3:00 x 3 sets:

21 Box Jump Overs

15 Dumbbell Front Squats

9 Calories Ski/Bike/Row

Hit these efforts hard, earn your rest, and try and repeat and match your times to the best of your ability.

WOD:

2) Monostructural Conditioning – Bike Erg: 60-90 minutes Zone 2 @ Damper 1

Hop right on the machine and go, no warm-up. Pay attention to your heart rate and how your power output correlates to your HR as you get warmer/deeper into this.

3) Weightlifting – Alternating Front Rack Lunge: 5 sets of 6

Performed from the rack. Work as heavy as possible. Rest 90-120 seconds between sets.

4) Skills – Double/Triple-unders: 10 minutes Practice

If you can consistently hit 100 DU’s unbroken spend some time working on some Triples.

5) Trunk – Barbell Front Rack Hold: 3 sets of 1 minute

Rest 1 minute between sets. Heavy as possible. Hold with a Jerk Grip…whole hand contact on the bar, ideally if you can maintain your hook grip and hold this do so to help develop more position and range in the Front Rack.

6) Accessory – Goblet Lateral Lunges: 5 sets of 10

Alternating legs each rep. Rest 90-120 seconds between sets. Goal positioning for this is still hip below knee like a Squat with you anchored foot flat on the ground. Load as deemed fit.

7) Accessory – Medball/D-Ball Bear Hug Hold Cyclist Squat: 3 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit. Feet should be tight and close together, use around a 2″ riser.

8) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

9) Pre-Hab – 3-5 sets of:

1 minute Poop Squat Hold

20 Alternating Curty Lunges

1 minute Table Top Hold

20 Banded Hamstring Curls

30 seconds/side Split Squat Hold

For quality not for time.

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