WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

6/side Pause Shoulder Plank Taps

6 Alternating Barbell/PVC Romanian Deadlifts

6 PVC Shoulder Pass Throughs

6 Wide Stance Air Squats

Get things moving and opened up. Take your time, especially if you’re feeling tight from yesterday.

1b) 10:00 – 20:00 – 10 minute AMRAP:

15 Hip Thrusts w/Mini Band Around Knee

15 Sumo Stance Goblet Good Mornings

30 Alternating Mountain Climbers

This is an AMRAP, but given the movement patterns isn’t meant to be a full blown conditioning effort. Work through this at a steady pace, focusing on position and activation where appropriate, on the Hip Thrusts and Good Mornings, and push the tempo on the Mountain Climbers to spike your heart rate.

1c) 20:00 – 30:00 – Every 1:00 x 10 sets:

Station 1 – 5/side Bulgarian Split Squat w/Dumbbells @ Farmer Position

Station 2 – 5/side Kettlebell Suitcase Deadlifts

Alternate between the movements each minute. Start with a moderate load and build each set as deemed fit.

1d) 33:00 – 45:00 – Every 2:00 x 6 sets:

20 Goblet Speed Box Squats

+

20 Russian Kettlebell Swings

Use a box that puts you around Parallel when you sit on it…really focusing on reaching back with your hips with a goal of keeping your shins as close to vertical as possible.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 10 minute Easy Warm-up

B – Wattage Waves – 8 sets of…

  • 30 seconds @ Starting Wattage

  • 30 seconds @ + 50/40 Watts

  • 30 seconds @ + 50/40 Watts

  • 30 seconds @ + 50/40 Watts

  • 30 seconds @ + 50/40 Watts

  • 30 seconds @ + 50/40 Watts

  • 2 minutes @ Active Recovery

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Part B is a 5 minute interval x 8 sets, no rest anywhere, 40 minutes continuous. Example for this piece would be starting at 200 watts for the first 30 seconds, go up by 50 watts every 30 seconds to finish at a 450 watt pace, and then drop down to an active recovery pace. Pay attention to your active recovery wattage and work to hold a consistent active recovery wattage across all sets.

3) Weightlifting – Snatch Pull from Blocks Just Above Knee: 5 sets of 3

Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them.

4) Gymnastics – Bottom of Pistol Hold – 7 sets of:

20 seconds Left Leg

20 seconds Right Leg

20 seconds Rest

Add loading as deemed fit.

5) Trunk – Russian Twists w/Kettlebell: 5 sets of :45 ON/:15 OFF

Max Reps. Touch the Kettlebell to the floor on each rep.

6) Accessory – Wall Sit Hold: 5 sets of 1:00 ON/1:00 OFF

Load as deemed fit in the Goblet position.

7) Accessory – Hip Thrust w/Mini Band Around Knees: 4 sets of 12

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

8) Accessory – Reverse Hyper: 3 sets of 20

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

9) Pre-Hab – 10-15 minute AMRAP for Quality:

10 Steps Monster Walk Right/Left

10 Banded Pull Throughs

10 90-90 Hip Opener

10/side Single Leg Glute Bridge-ups

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