WOD:

1a) 0:00 – 12:00 – Every 2:00x  6 sets:

Set 1 – 6 Front Squats

Set 2 – 4 Front Squats

Set 3 – 2 Front Squats

Set 4 – 6 Front Squats

Set 5 – 4 Front Squats

Set 6 – 2 Front Squats

Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Lateral Box Step-ups w/Dumbbells @ Farmers Position

Start 12″ or so from the box so you’re truly having to step laterally. Ideally working with a box that puts knee and hip in line. Perform all 5 reps on 1 side then switch to the other.

1c) 20:00 – 23:00 – 3 minute AMRAP:

5/side Tempo (3.1.0) Bulgarian Split Squats

5/side Single Leg Dumbbell Crossbody Romanian Deadlifts

AMRAP for quality, not for time. Use this to work on positions, not focus on loading. Cross RDL, hold the Dumbbell opposite of the foot on the floor, as you hinge, cross over hand to foot.

2) 2 rounds AQAP:

50 Alternating Pistol Squats

50 Dumbbell Deadlifts 50/35

Scale as needed. Range of Motion standard for the Deadlift is one head of the Dumbbell to the floor.

Extra Work:

3) Kettlebell Goblet Half Kneeling Lateral Lunge: 5 sets of 5/side

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

4) Assault Bike – 2 sets of 4 rounds of:

3 minutes @ 90% Effort

1 minute @ 50% Effort

Rest 5 minutes between sets (after 4 rounds, this is to 16 minute pieces). Work for consistent efforts/pacing.

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