WARM UP – MOBILITY
Running laps + dynamic joint rotations / warm-ups
Pre-squat hip, thoracic, front rack openers
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2 rounds:
20 Banded glute steps
8-10 Plate squats / 1+1/4 plate squats
Core rotation: (20s each: Hollow hold / Side plank R & L / Front plank)
WOD A
Every 3 min x 5 Sets (15 mins)
Sets 1-4: 3 Front squats 75/80/85/85-90%
Set 5: AMRAP @ 80% of 1RM
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– Set 4 should be close to a 3RM, ideally without hitting failure.
FRONT SQUAT X 3
AMRAP FRONT SQUATS @ 80% OF 1RM
FRONT SQUAT
WOD B
DO YOU EVEN DUMBBELL
Complete AMRAP in 12 mins:
8 Dumbbell Power cleans (one end to the floor)
10 Dumbbell front squats
12 Dumbbell step back lunges (6/leg – DB’s held by your side)
16 Dumbbell Sit-ups (one DB on chest, one as an anchor)
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Rx: 50/35 – scale DB’s so that few rounds can be completed unbroken
ACCESSORY
2-3 sets:
5-7/leg 1+1/4 Bulgarian split squat (BW or DB/KB goblet hold)
8-10/leg Stagger stance DB RDL (2x DB/KB)
8-12 Ab-wheel rollouts
