8 Box Step ups

8 Alt V-Ups

10 Hollow Rocks

5 Tuck Jumps

4 Box jumps

10 Spider-Man Lunge

10 Single-Leg RDL to kick

On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kipping Knee Raise, Toe2Bar or Knee Raise

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat


Back-Rack Front Foot Elevated Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Training Think Tank.

Our Squat variation this cycle will make each leg fend for itself with the Foot elevated Split Squat.  To keep your balance, make sure the core stays engaged through the set. The good news:  You won’t have to constantly step onto the plate and off the plate, as you’ll do all the reps on one leg before moving to the other leg.  The bad news:  these are going to make the legs burn as you do multiple reps!


10 Min AMRAP:

6 Box Jumps (24”/20”)

6 Toe2Bar

6 Box Jumps

12 Toe2Bars

6 Box Jumps

18 Toe2Bars


Add 6 Toe2Bars per round


3 Min break, then…

For Time:

Max unbroken Forearm plank

Video courtesy of Breazeal Gymnastics.

We’ll finish off the week with an ascending Toe2Bar ladder in our 10 Min AMRAP, BUT, don’t forget, 3 min after the WOD, we get to get some core finisher work in!!!  The max plank will end up being more of a mind workout over a body workout.  Your core can go much longer than your brain thinks it can.  Turn off the thoughts of wanting to quit and STAY FOCUSED!!!!!

Scaling Options:

Box height -> 20/16 -> as needed (ELITE – 30/24)

Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min


Pigeon Pose on box – 2 Min per side


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