WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Staggered stance RDL’s, Lunges, & Front squats
WOD A
5 min to warm-up / build, then:
Every 2:30 x 6 sets:
Sets 1-5: 3 front squats (Start at ~75% and build to @82.5-87.7% or 1RM (2.5-5% heavier than last weeks 3’s, or close to a 3RM for today)
Set 6: AMRAP @ ~10% less than top set (Avoid going right to failure, cap at ~8-10 reps)
– Focus on ideal positions and keeping an upright torso.
– Beginners: Use same structure but cap at “RPE 8-9” instead of strict %
*Front Squat x 3*
WOD B
In remaining class time, complete 3 working sets of each, resting 1:1.
Complete with a partner, alternating working sets, or rest ~1:1 on each set.
—
B1) 3 sets: 8/leg Front rack Bulgarian split squats (8R+8L)
B2) 3 sets: 8/leg Staggered stance barbell Romanian deadlifts (8+8)
B3) 3 sets: 12-15 Ab-wheel rollouts
—
Complete all of B1, then B2, then B3, not alternating.
Build as needed on each movement to challenge
*Staggered stance barbell RDL x 8/leg*
*Front Rack Bulgarian Split Squat x 8*
Barbell, front rack, 8 reps/leg
Optional Conditioning
*50 Cal Echo Bike for time*
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands to support as needed)
8-10/leg Single leg seated leg extensions
30-40 Russian twists
