WARM UP – MOBILITY
10 mins hip openers & pre-squat glute activation
WOD A
FRONT SQUAT
3/6 FRONT SQUAT/BACK SQUAT
25 mins to warmup and complete 5 working sets:
3 Front Squats, followed immediately by 6 Back Squats @ 85% of your Front Squat training max.
-Rest approx. 2.5-3 mins or as needed between sets-
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-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. 85% of 180lb = 153lb. Perform sets at approx. 155lb
WOD B
16 ALT. ZERCHER REVERSE LUNGES
3 super sets:
16 alt. zercher reverse lunges – axel bar optional
8 single leg DB wall RDL’s /side
12 lateral box jump overs – keep these low and easy/fast
-rest 2-2.5 mins-
Optional Conditioning
BALLS OF STEEL
30-20-10 reps for time:
Wallballs 30/20lb – 10′
Russian KB swings 32/24kg
ACCESSORY
1) 3 super sets:
10-15 GHD oblique side bends /side
15-20 banded sit-ups
50-60 secs banded plank
-rest 1:30-2 mins-
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2)
5 min bike cool-down
Stretch hips & quads
