*Gym Update and Holiday Schedule Reminder HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Glute Bridge Up With Mini Band

10 Good Morning With Mini Band

10 Pause Air Squats With Mini Band

:30 Seconds Machine

Focus on good positioning and getting your Glutes firing.

1b) 10:00 – 28:00 – Every 3:00 x 6 sets:

3 Front Squats +

5 Back Squats

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Perform this by completing the 3 Front Squats, racking the bar, and immediately stepping under into the Back Rack position and taking the bar back out of the rack. There should be no more than a few seconds of the bar off your body. Build as heavy as deemed fit.

1c) 32:00 – 39:00 – Every 1:00 x 7 sets:

6-10 Burpees

6-10 Wall Balls 14/8

Pick an output that you can maintain for all 7 sets. You are performing both the Burpees and Wall Balls in the same minute.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10/side Squat Hold + Pallof Press

20 seconds/side Single Leg Romanian Deadlift Hold

For quality, not for speed. Take your time with the movements.

Accessory:

2) Secondary Conditioning – Run:

A – 10 Minute Warm Up

B – 10-15 x 100m Sprint -1:00 Rest Between

C- 10 Minute Cool Down

Make sure you are really warm for this. Encourage to do 2-3 test sprints at 80-90% effort before actually starting.

3) Olympic Lifting – 3-Position Muscle Clean: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Performed as Floor, Low Hang, High-Hang. Each set is 3 cycles, for a total of 9 reps. Reset on the floor after each 3 rep complex.

4) Gymnastics – Pause Pistol Squats: 5 sets of 5/side

Rest 90-120 seconds between sets. Pause in the bottom for 3 seconds each rep. Add load as deemed fit.

5) Trunk – Front Plank Hold: 3 sets of 1-2 minutes

Rest 2 minutes between sets. Pick a time domain you can hold unbroken. Perform from hands or forearms.

6) Accessory – Sumo Stance Kang Squat: 4 sets of 10

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