WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack, Overhead)
Warm-up/Tech: Front squats, Hollow/Arch, Beat swings etc.
WOD A
4-5 min to warm-up / build, then:
Every 2 min x 6 sets: Front squat x 5,4,3,2,2,2
Set 1: 5 reps @ 75%
Set 2: 4 reps @ 80%
Set 3: 3 reps @ 85%
Set 4-6: 2 reps @ 85-90% across
– Heavy, but repeatable doubles, or ~2.5-5% heavier than last weeks 3s depending how that felt.
*Front Squat x 2*
*Front Squat x 3*
WOD B
*Pedal / Push / Pull*
Complete 4 rounds of (50s work / 10s rest) for total reps: (16-19 min)
1) C2 Bike Erg (Cals)
2) Wallballs (30/20 – 10/9ft)
3) Chest to bar pull-ups (sub COB, jumping PU, or ring row)
4) Rest 60s
—
Groups of up to 4 athletes sharing a bike (similar height),
1 starts each minute (start every round on the bike)
Scale WB weight so you can do at least 8-10 in a row, but try a heavier than usual ball if possible.
ACCESSORY
2-3 rounds: rest as needed
8-10/Leg Psoas Sit-up (Single leg anchored hip flexor sit-up, sit on a bench, anchor 1 foot under DB on the floor)
12-15/arm Single arm bent over row (Heavy DB or KB)
12-15 Reverse flys (light plate, DB, or cables)
