WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Table-Top Up-Downs

10 Hanging Hollow Rocks

15 Air Squats

30 seconds Pogo’s

Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation.

1b) 11:00 – 25:00 – Every 2:00 x 7 sets:

5 Box Jumps

+

5 Front Squats

Pick a box height that you can maintain through the course of the 7 sets. For the Front Squats start around 60% of your 1RM and build as heavy as deemed fit for the day.

1c) 27:00 – 34:00 – Every 1:00 x 7 sets:

5-10 Push-ups

+

10-20 second Front Plank Hold

This is an opportunity to work on really clean, nice Push-ups. Sport/Comp are working on Ring Dips/Holds if Push-ups are easy for you. During the Plank Hold focus on a really good, hard, lockout at the elbow, butt squeeze, quads flexed, and pull that rip cage down to the belly to lock everything in.

1d) 38:00 – 45:00 – 7 minute AMRAP:

10 Thrusters 45/35

10 Ring Rows

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg:

A – 10 minute Easy Warm-up

B – 5 sets of 30 second Sprint/2:30 Active Recovery

C – 5 sets of 1 minute Hard/2:00 Active Recovery

D – 10 minutes Easy Cool-down

Rest as needed between parts…no rest between B and C. Part B, really hit it hard, we’re not looking for consistent intervals. Part C work for hard, but maintainable efforts. Work to have your Active Recovery paces be consistent through the both Parts B and C, ideally pick a pace ahead of time for the Active Recovery and really work to adhere to it.

3) Gymnastics – Freestanding Handstand Hold: 10 minutes Practice

Work on any facet of getting upside down without support…that might mean first establish capacity upside down with support.

4) Skills – Box Jump Overs: 10 minutes Practice

Goal here is not getting volume of reps, but finding/practicing what is the most efficient way for you to perform this movement. Think about what the trade-offs are in terms of speed, precision, and what the variations do to your heart rate.

5) Trunk – Barbell Front Rack Hold: 5 sets of :30 ON/:30 OFF

Goal is to work at 100% of your 1RM Front Squat. Adjust loading as deemed fit.

6) Press Accessory – Dumbbell Bench Press: 5 sets of 10

Rest 90-120 seconds between sets. Use a loading that is difficult but that you can keep fixed for all 5 sets.

7) Squat Accessory – Single Arm Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and range of motion over loading.

8) Pull Accessory – Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus is on quality, not speed.

9) Pre-Hab – 3-5 sets for Quality:

10 Forward Stepping Lunges

10 Air Squats

10 Box Step-ups (Hip Below Knee)

10 Air Squats (Wide Stance)

10 Curtsy Lunges

10 Air Squats (Narrow Stance)

10 Lateral Lunges

Focus on position, range of motion, and activation. Take your time.

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