WARM UP – MOBILITY
(12-15 mins total)
Quick 4-5 mins hip rotations/openers
–
2 rounds:
15-20 Banded glute bridges
10 Banded side steps each way
10 Banded squats
10 Alt. jumping lunges
Hollow rocks until your core is burning!
WOD A
BACK SQUAT
BACK SQUAT X 4
20 mins to warm up and complete 3 working sets of 4 back squats.
Complete 4-5 warmup sets:
8-10 reps @ ~40%
6-8 reps @ ~50%
2-3 x 3-5 reps @ ~60-70%
*Rest 1-2 mins between lighter sets
—
WORKING SETS: 3 sets of 4 reps @ 80%, 85%, 90%
-The goal is to complete your 3 working sets slightly heavier than your last 3×4, 3 weeks ago.
-Adjust % if needed, based on how your first working set feels
-Rest 3+ mins between heavier sets
WOD B
FRONT SQUAT
1 PAUSE FS + 1 1/4 FS + 1 FS
1 x 3 sec pause front squat
1 x 1 1/4 front squat
1 x front squat
Using the remaining time in class, perform 6 wave loading sets of front squat complex
Sets 1&4: 3+3+3 @ 55&60% of 1RM
Sets 2&5: 2+2+2 @ 60&65%
Sets 3&6: 1+1+1 @ 65&70%
—
-Rest 2-3 mins between sets
-Record heaviest weight used for 1+1+1
ACCESSORY
1) 3 super sets:
8 Bulgarian split squats /side
8 Wall RDL’s /side
-rest 2 mins-
—-
-DB’s held at sides for both movements
—
2) 3 super sets:
10-15 GHD oblique side bends /side (add weight if possible)
Max GHD paddle w/5lb PVC pipe
-rest 90 secs-
