WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworm + Push Up

10 Air Squats 

15 Kettlebell Romanian Deadlifts

Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back.

1b) 10:00 – 25:00 – Every 2:30 x 6 sets – Deadlift:

2 sets of 5 @ 75%

2 sets of 3 @ 85%

1 sets of 1 @ 95%

1 set of Max Reps @ 95%

Reference past weeks for loading and direction in your sets. Sets are all set Dead on the floor, except for last set should be performed as a Touch-and-Go set. Max Reps set should be 2+ reps today, if you can’t get there you’ve worked to heavy through this cycle, be mindful of that when we reset for a second cycle of this program.

1c) 25:00 – 29:00 -Every 1:00 x 4 sets: 10-15 Lying Prone Medball Hamstring Curls

Use loading that allows you to keep the ball in place and really focus on good position and a tight contraction. Work to tuck your pelvis under to get your spine neutral instead of lying hyperextended, and focus on not only the hamstring curl but also a very tight squeeze of the ball.

1d) 34:00 – 45:00 – 11 minute AMRAP:

5 Burpees

15 Wall Balls 14/8

Stimulus for this workout is steady state constant tempo, with minimal transition/rest time between movements. Don’t go out too hot, focus on constantly moving on your Burpees, you can always crawl to the floor. Use a loading for the Wall Balls that you feel confident you can hold onto for unbroken sets.

Accessory:

2) Monostructural Conditioning – Row: 1K Time Trial

Warm-up appropriately. Have fun!

3) Secondary Met-con – 5 rounds AQAP:

400m Run

10/side Single Arm Dumbbell Overhead Squat 70/50

Scale as needed. Dumbbell loading should allow for unbroken sets without having to put the weight down when transitioning, we want to keep the tempo up on this workout.

4) Olympic Lifting – Clean Pull: 3 sets of 5 @ 90%>

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor each rep, repositioning your hips and start position. Build load as deemed fit.

5) Gymnastics – Banded Rope Rows: 10 Reps Every 2:00 x 5 sets

Feet should be on a 20″ Box. Use pins and a band to setup resistance. Set resistance appropriately so you can perform 5 sets of unbroken reps…this is likely no resistance if you aren’t a strong puller.

6) Trunk – 5 rounds for Quality:

10 Hip Extensions

10 GHD Sit-ups

Not for time, but focus on moving through the 10 reps at a steady state with minimal transition time between the two.

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