WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights
WOD A
Every 3 min x 5 sets: 5, 4, 3, 3, 3 Back squats (Building)
Start at ~60-65% and aim to build each set to ~85-90% or a heavy set of 3 or close to a 3RM.
Ideally build heavier than the 5’s from last week if you did them (measure added).
*Back Squat x 3*
*Back Squat x 5*
WOD B
*Monday Grindin’*
Complete 4-5 working sets:
8 Double KB cleans + 8 Double KB front rack lunge steps (building to a heavy but unbroken set)
80′ Sled push (heavy but no stopping on 40ft lengths)
—
– Cycle through in groups of 3-4, resting approx. 2 mins between sets, or as long as it takes for everyone to get through.
– Score = Heaviest KB weight used (kgs) + Weight on the sled (lbs)
ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance DB or KB Romanian deadlift
15-20 Banded TKE cyclist squats (or Seated leg extensions)
12-15/side Side plank rotations (BW or loaded w/ light DB or plate)
