WARM UP – MOBILITY
4-5 mins lower body dynamic
banded glute + core activation (steps and squats holding a plate in front)
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
Sets 1&2: 80-85%
Sets 3-5: 85-90%
-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
12 ALT. ZERCHER REVERSE LUNGES
3 super sets:
12 alt. zercher reverse lunges – axel bar optional
6 single leg DB wall RDL’s /side
8 double KB front squats
-rest 2.5 mins-
ACCESSORY
3 giant sets:
15-20 KB oblique side bends + 50′ single arm farmers carry /side
15-20 banded sit-ups
30-40 Russian twists
Max effort flutter kicks
-rest 60-90 secs-
Optional Conditioning
8 sets:
Row 45 secs hard / rest 45 secs
*Aim for a consistent pace/meter count
