Thursday
Warmup/Mobility)
10 reps per exercise:
Hip Circles, Scorpion Stretch/Iron Cross Stretch lying down, Straddle Situps, Leg Swings
6-8 reps each leg alt. Jumping Lunges with 1-2 sec pause 1” from the ground
8-10 Jumping Squats
10-12 Banded Steps: left, right, forwards, backwards
8-10 Jumping Squats
6-8 reps each leg alt. Jumping Lunges with 1-2 sec pause 1” from the ground
WOD A) Back Squat x 7 sets (6 mins to get to starting weight):
Set a running clock…
Every 1.5 mins:
0) 55% x 6 reps
1:30) 65% x 4
3:00) 75% x 3
4:30) 80-85% x 2
Every 2.5 mins:
7:00) 85-90% x 1
9:30) 90-95% x 1
12:00) 90-95% x 1
-Rest 3 mins, then WOD B-
WOD B) Back Squat – AMRAP @ 80% of 1RM (@ 20X1 tempo)
*Maintain a consistent tempo, more than one breath/reset at the top of your rep and the set is over
WOD C) 3 Rounds for time:
20 Front Rack DB Walking Lunges 45/30’s (first round should be hard but unbroken – don’t “bounce” your knee off the floor, ideally stop 1-2” before touching the ground)
20 Weighted Situps 30/20lb slamball on chest (no abmat)
WOD D) Optional extra conditioning work: 4 x 400m run alternating with partner or resting 1:1
*Finish off with a 2 min per leg couch and pigeon stretch*
