WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second lower. Use a box height that puts your knee and hip in line when on the box.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 5 Dumbbell Goblet Squats w/5 second Pause

Reference loading for the Goblet squats from 5 weeks ago. We are going to again work with the standard of having to hold on my only one head of the Dumbbell so we tax the upper back more. 5 reps each with a 5 second Pause in the Bottom of the Squat. Work on that posture in the bottom position.

2) 4 rounds AQAP:

50 Double-unders

25 Kettlebell Swings 53/35

Extra Work:

3) Single Leg Kettlebell Deadlift: 3 sets of 15/side

Rest 90-120 seconds between sets. Focus on position over loading.

4) Assault Bike – 3 sets of:

50 Calories @ Bodyweight Wattage

40 Calories @ Bodyweight + 60/40 Watts

30 Calories @ Bodyweight + 120/80 Watts

20 Calories @ Bodyweight + 180/120 Watts

10 Calories @ Bodyweight + 240/160 Watts

No rest between sets. 

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