WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs

5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts

5 Box Jumps

Get yourself moving and those hips and back primed to pull and explode.

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

2 sets of 5 @ 65%

2 sets of 5 @ 75%

1 set of 5 @ 85%

1 set of Max Reps @ 85% (60 second cap on the work window)

Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so use 90% of what you believe your 1RM to be and use that as your max. For the final set of the day you are performing max reps, but with a cap of 60 seconds. Perform your first 5 sets as set dead on the floor, for the final Max Reps set, perform the reps as Touch-and-Go.

1c) 25:00 – 29:00 – Every 1:00 x 4 sets: 10 Dumbbell/Kettlebell Goblet Good Mornings

Keep the weight fixed on the Good Morning’s and focus on good activation and positioning.

1d) 34:00 – 45:00 – 11 minute AMRAP:

50 Calories Ski/Bike/Row

40 Alternating Dumbbell Front Rack Lunges 35/25

30 Calories Ski/Bike/Row

20/side Dumbbell Plank Rows 35/25

10 Burpees

Scale as needed. For the Plank Rows, perform them as all 20 reps on 1 side before transitioning to the other side.

Accessory:

2) Monostructural Conditioning – Ski Erg – 10 sets of:

1 minute Easy

1 minute Moderate

1 minute Hard

Focus on consistent efforts for each respective intensity. This is one continuous piece for 30 minutes.

3) Olympic Lifting – Low Hang Clean High-Pulls: 5 sets of 5

Rest 90-120 seconds between sets. Use straps if you need them/have them. Keep loading to weights that allow you to get the bar Sternum height.

4) Gymnastics – Kipping Deficit Handstand Push-up: “X” Reps Every 1:00 x 10 sets

You choose the deficit and rep scheme. Work to pick reps/depth that you can maintain in unbroken sets for the duration of the 10 sets.

5) Trunk – GHD Side Bends: 3 sets of 15/side

Rest 90-120 seconds between sets. Load by holding a plate.

6) Posterior Accessory – Sumo Stance Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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