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: 10 Sumo Stance Romanian Deadlifts

Start with some moderate loading. Do not perform these to touching the floor. If you have the flexibility to get to the floor either stop short, or stand on risers, we want to keep constant tension through the movement.

2) 9-15-21 – AQAP:

Squat Cleans 95/65

Bar Facing Burpees

Extra Work:

3) Single Leg Hip Thrust: 4 sets of 15/side

Rest 90-120 seconds between sets. Focus on position and activation. Perform all reps on 1 side before switching.

4) Assault Bike – 10 sets of:

1 minute Wattage @ 100% Bodyweight

1 minute Wattage @ 150% Bodyweight

1 minute Wattage @ 200% Bodyweight

This piece is 30 minutes straight through. Scale as needed for desired intensity/ability.

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