WARM UP – MOBILITY
Dynamic running, lower body, and core warm-ups
Windshield wipers, 90/90 rotations, hip openers
2 rounds: 1 Bodyweight squat / 1 Empty barbell back squat
5 regular stance + 5 wider stance + 5 sumo stance w/ WOD A tempo (no box)
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Review / Tech / Demo Box squats
WOD A
Every 3 min x 4 sets:
Box Squat x 10, 10, 8, 8 reps @3,1,X,1 (build to 70-75% of 1-rep max BS)
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Box squats should be done with 12″ box + plates/mats, or a bench so that your hip crease sits at or just above parallel with your knees.
Use a wider that usual stance, sit back to the box and de-load (but do not exhale or loose tensions) then drive back up explosively. There can be a small/slight rock back and forward on the box to de-load and load the hamstrings out of the bottom.
BOX BACK SQUAT X 8
BACK SQUAT
WOD B
Every 4 min x 4 sets: (16 mins)
12, 12, 10, 10 Alt. back rack barbell lunges (6,6,5,5/leg – building/heavy)
12-15 Goblet cyclist squats (narrow stance, elevated heels, light-moderate/unbroken)
30 Banded glute steps (15/direction)
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Heavier that the 12’s we did Sept 14th (measure added for reference)
BACK RACK BARBELL LUNGE X 10
5/leg alternating, front or back step permitted
BACK RACK BARBELL LUNGE X 12
6/leg alternating, front or back step permitted
ACCESSORY
3 rounds: rest as needed
12-15 GHD Hip extensions (BW or weighed if possible)
8-12 Alt.cossack squats (BW or light-moderate goblet hold)
45-60s Weighted plank hold
