WARM UP – MOBILITY
Dynamic joint rotations and lower body warm-ups
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding opposite ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
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Review & warm-up front squat
WOD A
Every 2:30 min x 5 sets:
3 Front squats @ 80-90% of 1RM
Or, start at a moderate/smooth working weight and build by feel to a heavy set of 3 or new 3RM
Keep technique and mechanics your priority, last 2 sets should be heavy without going right to failure.
(You could aim to do the same weight as your 2’s 2 weeks ago, or heavier that your 4’s 3 weeks ago, measures added for reference)
FRONT SQUAT X 3
FRONT SQUAT X 2
FRONT SQUAT X 4
WOD B
B1) 3 sets of 8-10/leg Bulgarian split squat
– rest 90s-2min between sets
then,
B2) 3 sets of: 8 double KB clean + 8 Double KB front squats + 100ft front rack carry (all as an unbroken set)
– rest 90s-2min between sets
BARBELL BULGARIAN SPLIT SQUATS X 8
Barbell, back rack, 8 reps/leg
8 DB KB CLEAN + 8 DB KB FRONT SQUAT + 100FT FRC
Complete as an unbroken complex:
8 Double kettlebell cleans + 8 Double kettlebell front squats + 100ft front rack carry
Record total weight used in KB (2 x 16kg used = 32)
Optional Conditioning
SKI 40 SECS ON / 20 SECS OFF X 10 SETS
Score the amount you hit the most (I hit 11 cals for 7 of the sets. Score = 11)
— OR —
BIKE 40 ON / 20 OFF X 10 SETS
Score the amount you hit the most (I hit 11 cals for 7 of the sets. Score = 11)
