WARM UP – MOBILITY
Big dynamic joint warm-up and stretch out (hips / ankles / thoracic etc.)
Banded glute steps, Core activations, squat warm-ups drills
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Review Barbell back squat and spotting technique
WOD A
20 min to build to a heavy single or new 1RM back squat
Build by feel or follow a rep scheme similar to this:
Set 1 – 40-45% x 8-10
Set 2 – 60-55% x 6-8
Set 3 – 60-65% x 5
Set 4 – 70-75% x 3
Set 5 – 80-85% x 1-2
Set 6 – 90% x 1
Set 7 – 95% x 1
Sets 8,9,10 – 100-105% x 1 (Match old max or set new PR)
BACK SQUAT
WOD B
SPANKY’S LADDER
Complete AMRAP in 8 mins:
3-6-9-12-15… con’t:
Power Snatch (95/65)
Overhead squat (95/65)
Toes to bar
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Score = last completed round # (9, 12, 15) + extra reps
Choose a light weight for the barbell that allows some larger sets of touch and go reps and OHS’s unbroken.
Scale TTB to leg or knee raise (or V-ups) as needed to keep moving.
ACCESSORY
2-3 rounds: rest as needed
15-20 Goblet cyclist squats (narrow stance, heels elevated)
8-10/leg Plyo/jumping Russian box step-ups (no weight added)
12-15 Ab-wheel rollouts
30-40 Russian twists (Med ball, DB, or Plate)
