WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 40 seconds Ski/Bike/Row

Increase tempo on the machine each round to get yourself good and warm. As always if you’re in the gym 4-6 days/week, this is a great day to take at an easy-to-moderate intensity level. Today is a choose your own adventure, so very easy to dictate the intensity you want out of the session.

1b) 9:00 – 45:00 – Every 1:00 x 36 sets:

Minute 1 –  Monostructural Conditioning

Minute 2 – Gymnastics/Skill

Minute 3 –  Non-Monostructural Conditioning

Minute 4 – Barbell

Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40 seconds of work on each round.

Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, Pistol Squats, Hollow Rocks, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders).

Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work.

Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

* Theme for Friday’s Programming will be Upper Body Push + Pull.

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