WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up:

5 Cat/Cow

10 Lateral Lunges

1:00 Cardio

Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them.

1b) 11:00 – 31:00 – Every 2:00 x 10 sets:

Sets 1-5 – 5 Pause Back Squats

Sets 6-8 – 20 D-Ball Box Step-ups

Sets 9-10 – 15 Dumbbell Goblet Shrimp Squats

For the Pause Back Squats start around 50-60% of your 1RM and build load as deemed fit. Pause in the bottom for 2-3 seconds each rep. For the D-Ball Steps-ups pick a load and stay fixed with it for all 3 sets. Use a box that puts your knee and hip in line when stepping up. Shrimp Squats use plates to elevated your heels with feet as close together as possible. Keep the load light and focus on position.

1c) 35:00 – 40:00 – AQAP:

40 Wall Balls 20/14

30 Russian Kettlebell Swings 53/35

20/15 Calories Machine

This workout has a 5 minute time cap. It is meant to be a high effort/output sprinty workout. The goal should be to try and hold on and perform the first two movements unbroken and then empty the tank on the machine.

1d) 41:00 – 45:00 – 4 minute AMRAP for Quality:

10/side Kettlebell Suit Case Deadlifts

20 Pause Glute Bridge-ups

A little accessory/activation work to finish things out. Take your time and focus on positions and activation.

Accessory:

2) Secondary Conditioning – Row/Ski/Bike/Run:

0:00 – 20:00 – Every 4:00 x 5 sets @ Hard Effort – 500m Row/Ski or 1000m C2 Bike or 1200m Assault Bike or 400m Run

20:00 – 36:00 – Every 8:00 x 2 sets @ Moderate Effort – 1000m Row/Ski or 2000m C2 Bike or 2400m Assault Bike or 800m Run

This is one continuous piece. Work for consistent efforts across the respective paces/distances. Reference your training log for what machines you’ve used recently and make sure you are mixing them up.

3) Olympic Lifting – Every 1:00 x 10 sets:

1 Tempo Clean Pull +

3 Tall Power Clean

This should be treated as skill work, keeping the weights light. For the Tempo Clean Pull take 3-4 seconds to get to the jump position and then explode from there.

4) Gymnastics – Handstand Walk Practice: 10 minutes

Use this time to work on anything from just getting your first couple of “steps” in a Handstand walk to practicing ramps, stairs, obstacles.

5) Trunk – Supinated Hanging L-Sit Hold: 5 x Max Time

Rest 90 seconds between sets. If you can’t hold legs straight, knees extended, then start with a knee tuck hold, or a 50/50, one knee up, and one leg out, switching each set.

6) Accessory – Dumbbell Bulgarian Split Squat: 4 sets of 10/side

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

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

https://www.youtube.com/watch?v=4-7O3fOXXKo