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WOD:

1a) Warm-up – Passive:

3 minutes Poop Squat Hold

Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this.

1b) Warm-up – Active – 2-3 rounds of:

5 Sumo Inchworm

10/side Clam Shells

20 Glute Bridge-up of Box/Stair/Couch

Take your time, focus on activation, over speed.

2a) Strength/Volume Work – Heavy set for the Day: 

4 1 + 1/4 Back Squats +

4 Pause Back Squats (2 second Hold)

Warm-up as needed. Perform this from the floor. Get comfortable with Cleaning the bar, and moving from the Front Rack to the Back Rack. Build as heavy as deemed fit. Rest 2-3 minutes between sets. Take as many sets as needed to establish your heavy set for the day.

2b) Strength/Volume Work – Every 1:30 x 5 sets: 5/side Single Leg Romanian Deadlift (3 Second Pause In Bottom)

Focus on quality and position and balance, not speed. Perform all reps on 1 side before switching to the other.

3) Met-con – AQAP:

100 Alternating Pistol Squats

50 Hang Power Cleans 115/75

400m Run/500m Row or Ski/1000m C2 Bike/1200m AB

Scale volume of movements up or down based on loading you have. Squats should be able to get through in a 3-5 sets, Hang Cleans should be similar, should be around a 7-10 minutes workout.

4) Accessory – 4 sets of:

1 minute Wall Sit Hold +

50ft Front Rack Walking Lunge

Perform movements back-to-back. Rest 1 minute between sets.

5) Secondary Conditioning – Every 10:00 x 3 sets: 7 minute Effort Run/Ski/Bike/Row

You choose the pacing/effort you’re looking to get after, with the intention of each 7 minute effort hitting the same meters/calories or as close as possible.

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

Warm-up

Body

Move

Sport

Extra Work