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 4 min x 3 sets:
6 Elevated step back front rack lunges (3/leg alternating – heavy but smooth)
8-10 Jumping back squats (@20-25% of Back squat 1RM)
15-20 Unbroken wallballs
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Complete the 3 movements back to back as a super set.
Lunges from a rack, stand on a 45-55lb bumper plate and step back off for each lunge.
Jumping squats (heavier than last week – bars from the floor)
Optional Conditioning
10 MIN: BIKE FOR MAX CALORIES
ACCESSORY
3 super sets:
10-12 weighted hip extensions @3,0,1,1
25-30 Banded good mornings
15-20/side Banded oblique rotations
