WARM UP
Dynamic lengths
Banded steps + Squats (Glute activation drills)
Banded steps + Squats (Glute activation drills)
MOBILITY
Pre-squat hip opener sequence
WOD A1
E2MOM x 8 sets
(5-6 mins warmup + 16 min for working sets)
(5-6 mins warmup + 16 min for working sets)
Back Squat
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: Rest
Set 8: Begin A2
If you haven’t been on this squat cycle the last 2-3 weeks then take 5% off of working sets
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: Rest
Set 8: Begin A2
If you haven’t been on this squat cycle the last 2-3 weeks then take 5% off of working sets
WOD A2
Back Squat x Max reps @ 90% of 1RM
If you have not been consistently hitting this AMRAP squat cycle or you are not getting at least 3 reps, consider scaling this set to 80-85% of 1RM.
WOD B
Box Jump + Barbell AMRAP
Complete AMRAP in 10 min:
10 Box Jumps (30/24″)
8 Deadlifts (135/95lb)
6 Hang Power Cleans
4 Thrusters
10 Box Jumps (30/24″)
8 Deadlifts (135/95lb)
6 Hang Power Cleans
4 Thrusters
