Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
15 OHS with PVC
5 spiderman
15 strict press
5 inchworms with an opposite toe touch
15 ring rows
1:00 pigeon hold each side
Mobility
Keg drill and PVC mobility
Strength
OHS – 5×3; start at 70% and build
Easily one of the most frustrating movements with a barbell because of how many of the general physical skills it requires you to be good at. Those 10 words in the men’s bathroom are more than just a funny way of reminding you to be clean while using the toilet. It is what shapes our methodology at The Port when it comes to our programming. On a movement to movement basis, daily, weekly and monthly, we aim to train and get better with our cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Think about any movement we do, it requires you to demonstrate proficiency in at least 5 of those skills. The overhead squat requires you to be good at all of them. The trick to getting better is finding out which one is your limiting factor and working on improving that general skill.
WOD
“Goose”
25 min AMRAP; teams of 3
15 cals ski/row
12 DB box step-ups (50/35#)(40/25#)
9 burpees
Another team of 3 workout except this time around, every movement doesn’t come with a stipulation. No one is holding a plate over their head, no one is in the bottom of the squat, one person does a full round and then tags in partner 2. All while partner 3 rests. That means when it is your turn, you better hit the after burners (Top Gun references all over this thing). The step-ups are done with 2 dumbbells in the suitcase hold to a box that puts your knee at parallel, those will get hard, so be smart and scale if you need to.
