WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Squat Hold With Alternating Reach Overhead

10 Alternating Samson Stretch With Calf Stretch

20 Lateral Bar Hops

Get some blood flowing, address any specific areas that might be tight or finnicky.

1b) 10:00 – 25:00 – Every 3:00 x 5 sets:

10 D-Ball Bear Hug Squats

+

20 Jumping Medball Squats

+

60 seconds Easy Ski/Bike/Row

For this piece the weight should stay fixed for all rounds. Your first movement you should be able to move smoothly through but have enough load that it forces you to work. From there the goal should be to cycle all 20 reps without pausing on the Jumping Medball Squat, if you need to do these just as Jumping Air Squats than that’s fine. The machine is meant to be a flush-out, this first two movements should spike your HR and fill your legs, focus on actively recovering while on the machine.

1c) 25:00 – 31:00 – Every 1:00 x 6 sets: 5-7/side Slider Reverse Lunges

If you’re not comfortable using the Sliders omit them. Perform all reps on 1 leg before switching to the other. Focus on good control all the way to the floor.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

3 Ball Slams

3 Dumbbell Front Squats

3 Burpees

Workout is performed 3+3+3, 6+6+6, 9+9+9, and so on until the 10 minutes runs up. Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 800m Easy

B – 4 x 400m @ 5K Pace – Rest 2 minutes

C – 2 x 200m @ 1 mile Pace – Rest 1 minute

D – 800m Easy

Rest as needed between parts.

3) Weightlifting – Every 1:00 x 12 sets:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Squat Snatch

Keep the weight moderate and focus on getting some clean volume in on this complex. Focus on working in the 60-75% range.

4) Gymnastics – Hollow Hold w/Plate Overhead: Accumulate 3 minutes

You choose the load for overhead. Keep track of time and attempts to complete.

5) Trunk – Banded Half Kneeling Chop: 5 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) Accessory – Belt Squat March: 4 sets of 100 Reps @ Bodyweight

Rest 2 minutes between sets. Scale loading as needed.

7) Pre-Hab – Every 1:00 x 15 sets:

Station 1 – 5/side Single Leg Kettlebell Romanian Deadlift w/Rear Foot Assisted On Wall

Station 2 – 30 Second GHD Hip Extension Hold

Station 3 – 20 Second Active Squat Hold

For quality, take your time and focus on nice positions.

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