Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game.

Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg 
Wall Hip Flexor Mobilization: 8 reps per leg 
Scapular Wall Slides: 10 reps 
Split Stance Adductor Mobilization: 8 reps per leg 
Quadruped Extension-Rotation: 8 reps per side 
Supine Bridge: 10 reps 
Pullback Buttkicks: 5 reps per leg 
High Knee Walk: 5 reps per leg

2 days/week:

1A) Front squat 5 sets of 5 
1B) Chin-up or assisted pull-up 5 sets of 5

2A) Single leg hip thrust 4 sets of 8 (each leg)
2B) Push-up (with rings or suspension trainer for an added challenge) 4 sets of 8

3A) Face pull 3 sets of between 12-15
3B) Hanging knee raise 3 sets of as many reps as possible

3 days/week:

1A) Front squat 5 sets of 5 
1B) Chin-up or assisted pull-up 5 sets of 5 
1C) 1 arm dumbbell bench press 5 sets of 6 each arm

2A) Single leg hip thrust 4 sets of 8 (each leg) 
2B) Push-up (with rings or suspension trainer for an added challenge) 4 sets of 8 

4 days/week:

1) Barbell Back Squat 4 sets of 10

2A) Dumbbell Chest Supported Row 4 sets of 8
2B) Dumbbell Push Press 3 sets of 10 

3) Barbell Curl 3 sets of 10

4) Pushups 3 sets of as many as possible

Hey, GWOD-ers, welcome to the new month of GWODs! This strength-based cycle is again programmed by Rog Law and Nia Shanks, two of the best and brightest in the training game.

Got questions? Email us at gwod [at] greatist.com!

For a warm-up, we recommend a few minutes of foam rolling followed by:

Wall Ankle Mobilization: 8 reps per leg 
Wall Hip Flexor Mobilization: 8 reps per leg 
Scapular Wall Slides: 10 reps 
Split Stance Adductor Mobilization: 8 reps per leg 
Quadruped Extension-Rotation: 8 reps per side 
Supine Bridge: 10 reps 
Pullback Buttkicks: 5 reps per leg 
High Knee Walk: 5 reps per leg

2 days/week:

1) Trap bar deadlift 5 sets of 5 reps

2A) Barbell push press 5 sets of 5 reps
2B) Chest supported row 5 sets of 6 reps
2C) Walking dumbbell lunge 3 sets of 8 reps, and 2 sets of 12 reps

3 days/week:

Rest

4 days/week:
1) Barbell Deadlift – 3 x 5

2A) 1 Arm Dumbbell Bench Press – 4 x 6 each arm 
2B) Lat Pulldown Machine – Overhand Grip – 4 x 8

3A) Tricep Pushdowns – 3 x 20 
3B) 1 Arm Dumbbell Row – 3 x 15 each arm