WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Banded Pass Through

10 Table Top Up/Downs

5/side Single Arm Banded Overhead Squat w/Pause

Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat.

1b) 10:00 – 27:30 – Every 2:30 x 7 sets – Back Squat:

3 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)

We will be repeating a second wave of this cycle for the next 4 weeks to finish out the year. If you didn’t work through this cycle last 4 weeks, no problem, great time to jump in and start at the prescribed percentages. For those who are repeating a second cycle add anywhere from 5-20lbs across the board to your sets. The amount you should be adding should be based of how heavy you’re lifting (20lbs is 20% of a 100lbs, and 4% of 500lbs, same weight added, very different from a percentage standpoint), and how high your max reps were. If you were barely able to squeeze extra reps through this cycle, than maybe only add 5lbs, where as if you hit 5 reps at your 95%, then you’re probably able to add a larger chunk. This addition will be the same across all of your Back Squat sets for the next 4 weeks.

1c) 33:00 – 45:00 – 12 sets of :40 ON/:20 OFF:

Station 1 – Single Arm Dumbbell Burpee Deadlift 50/35

Station 2 – Lateral Dumbbell Hops 50/35

Station 3 – Dumbbell Goblet Squats 50/35

Station 4 – Ski/Bike/Row

Max reps at each station. Pick one Dumbbell weight and use it for all of the movements. Focus on actively recovering during your transitions, be aware of your breathing, work to get your heart rate down and get yourself prepped for the next station.

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets – 10/8 Calories

B – 7 sets of 3:00 @ Moderate/1:00 Rest

C – 5 minutes Easy Cool Down

Rest as needed between parts. A should be a warm-up, with an emphasis on building the pace each minute to whatever your working pace will be for the 3 minute Moderate intervals. For Part B, the goal should be to have a sustainable pace, all 7 of your sets should be within 5 calories of each other.

3) Weightlifting – Front Squat: 5 sets of 2

Rest 2-3 minutes between sets. Load in the 75-90% range based on how you feel.

4) Gymnastics – Hollow Rocks: 5 sets of 30

Rest 60 seconds between sets.

5) Trunk – Front Rack Hold: 45 seconds Every 2:00 x 5 sets

Load as heavy as deemed fit. Goal should be to work around 100% of your 1RM Front Squat. Try to do this holding the bar in your Jerk grip, and not your Front Squat grip.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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