WARM UP – MOBILITY
4-5 min dynamic warm-up + hip/thoracic movements
Blue band glute/core activation: steps, squats, glute bridges, deadbugs (hold a 10-15lb plate)
Pre-squat hip openers while explaining WOD A
WOD A
2/4 FRONT SQUAT/BACK SQUAT
25 mins to warmup and complete 5-6 working sets:
2 Front Squats, followed immediately by 4 Back Squats:
2 or 3 Sets @ 90-95%
3 Sets @ 95-100% (*remember this is 100% of your training max, not your 1RM!*)
-Rest approx. 2.5-3 mins or as needed between sets
-Percentages based off of your front squat training max
-Your “training max” for this cycle will be 90% of your Front Squat 1RM. So for example if your 1RM is 200lb, then your training max will be 180lb, use this to calculate percentages.
WOD B
Every 2 min x 6 (3 sets of each alternating):
B1) 8/leg x Front rack barbell Russian box step-ups (Complete 8 reps on your weaker leg first, then 8 on your stronger leg. Working leg stays on the box)
B2) 12-15 x Jumping back squats (keep these light, explosive, and unbroken. Empty barbell or 15-20% of 1RM back squat)
Optional Conditioning
PYRAMID OF QUADZILLA
Complete for time:
2-4-6-8-10-8-6-4-2 reps of:
Echo bike Cals
Double KB front rack lunges (alternating legs) (2×16/12kg)
ACCESSORY
3 super sets:
8-10 GH Raises
6-8/leg Single Leg RDL @3111 ( (use KB or DB in opposite hand to working leg)
10-15 V-ups or Tuck-ups + max effort set of hollow rocks
– rest 2-3 min between sets
