*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Front Squats

Moderate loading, don’t crush yourself. Use this to taper out after the heavier sets the last few weeks.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Overhead Squats

We will be working into a block of Overhead Squats starting next week. Use this as an opportunity to feel out the movement and get yourself prepped for next week. Pause for 1-2 seconds in the bottom of each rep.

1c) 19:00 – 24:00 – 5 minute AMRAP:

20 Medball Russian Twists

30 second Wall Sit Hold w/Medball

For quality, not for speed.

2) Every 3:00 x 3 sets:

500/450m Row/Ski

Or

1000/900m Bike Erg

Or

1200/1100m Assault Bike

Hit hard but maintainable efforts.

Extra Work:

3) 3 rounds of:

30 Hollow Rocks

20 V-Ups

10 second L-Sit Hold

Perform movements back-to-back-to-back. rest 2-3 minutes between sets.

4) Belt Machine – 5 minute AMRAP:

20/side Split Stance March

20 Sumo Good Mornings

20 Step-ups

Use a loading that allows you to move for the entire 5 minutes.

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