WOD A
Dynamic joint rotations and lower body and core warm-ups
Banded glute steps, banded front rack stretch
—
Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
—
Review/tech: front & back squat
WOD A
5 mins to warm-up to starting weight, then:
Every 4 min x 5 sets:
4 front squat + 8 back squats @ 75-80% of your 1RM front squat
—
The goal is to complete as many working sets in the desired rep range. If you completed this last week then aim for 3-5% heavier across each set, if you did not do this last week them aim for 70-75% of 1RM FS.
If you need to build up a bit, that is fine, but don’t start light and make big jumps in attempt to max out.
4/8 FRONT SQUAT/BACK SQUAT
Complete 4 Front Squats, re-rack the bar and then complete 8 Back Squats after 2-3 breaths
WOD B
MONDAY GRINDIN’
Complete 4-5 working sets:
8 Double KB cleans + 8 Double KB front rack lunge steps (building to a heavy but unbroken set)
80′ Sled push (heavy but no stopping on 40ft lengths)
—
– Cycle through in groups of 3-4, resting approx. 2 mins between sets, or as long as it takes for everyone to get through.
– Score = Heaviest KB weight used (kgs) + Weight on the sled (lbs)
Optional Conditioning
TABATA BIKE
ACCESSORY
Durante core:
4-5 rounds for quality:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
– 1 minute Rest between rounds
Reduce all reps/secs as needed to remain unbroken through most sets
