WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 20 Glute Bride-ups

Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges

Take your time with stations 2+3 and focus on good position and activation.

1b) 11:00 – 26:00 – Every 2:30 x 6 sets – Back Squat:

2 sets of 3 @ 70%

2 sets of 3 @ 80%

1 sets of 3 @ 90%

1 set of Max Reps @ 90% (60 second cap)

Warm-up as needed. Reference last week for loading. For this program, we will be running two total cycles (8 weeks). To see some growth and success in this program it’s important that you haven’t started too heavy. Our overall recommendation for, for your first week (last week), you should have hit somewhere in the 8-12 rep range for your Max Reps sets. If you’re barely squeaking out an extra rep, even two, you’re likely starting a little heavy…if that’s you pull back your percentages 5-10%, you’ll get more out of the program in the long run.

1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP:

Alternating Medball Lunges 30/20

Dumbbell Hang Power Cleans 35/25

Lunges are total reps, if this is easy for you, double the reps on the lunges. Scale appropriately so that you have at least 30 seconds after completing the first set.

Accessory:

2) Monostructural Conditioning – Row: 4 x 1K

Rest 3 minutes between intervals. First three sets at moderate tempo. 4th set hit at a high effort, looking for a time-trial style effort.

3) Olympic Lifting – Tempo Muscle Clean: 2 Reps Every 1:00 x 10 sets

Slow pull to the low/mid-thigh area, and then explode. Reset on the floor between each rep. Build loading as deemed fit.

4) Gymnastics – Straddle Press to Handstand: 10 minutes Practice

Have fun!

5) Trunk – Pike Leg Lifts Over Dumbbell: 3 sets of 20

Rest 90-120 seconds between sets. Seated on the floor, hips stacked under the shoulders, hands by your side, engage you abs and hip flexors, lift them up and over said object, and repeat back the other direction.

6) Posterior Accessory – Landmine Slider Reverse Lunge: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

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