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) Rack pull 4 sets of 5

2A) 1 arm dumbbell push press 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6
2C) Rear foot elevated split squat 4 sets of 6

3A) Back extension/supermans 3 sets of 12-15
3B) Hanging knee raise 3 sets of as many reps as possible

3 days/week:

Rest

4 days/week:
1) Rack pull 4 sets if 5 reps

2A) Push-up 4 sets of 6
2B) 1 arm dumbbell row 4 sets of 6

3A) Dumbbell lateral raise 3 sets of 10-12 (don't worry about going heavy on this one)
3B) Reverse crunch 3 sets of 10-12 reps

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