WARM UP – MOBILITY
5 min dynamic lower body warm-ups + stretch
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One round of 10-12 reps (with a 10-15 lb plate):
Overhead plate lunge
Cossack squats
hollow rock or hold (hold plate overhead if wanted)
Squat (holding plate out in front)
WOD A
2/4 FRONT SQUAT/BACK SQUAT
25 mins to warmup and complete 5 working sets:
2 Front Squats, followed immediately by 4 Back Squats
Sets 1&2: 85-90%
Sets 3-5: 90-95%
-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 Back 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) 20-25 Wallballs (challenge with weight/height as needed. Unbroken or 2 quick sets)
ACCESSORY
3 super sets:
10-12 weighted hip extensions @3,0,1,1
25-30 Banded good mornings
20-25 V-ups, Tuck-ups, or hollow rocks
– rest 2-3 min between sets
