Warm Up:
2 sets:
:20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
Build Up:
3-4 sets:
3 overhead squats (building)
– Rest 1:00-1:30 between sets.
WOD:
7 sets for load:
3 overhead squats
All sets 70% or higher.
Intermediate:
Same as Rx
Beginner:
7 sets for load:
5 overhead squats
HOME WOD:
Equipment:
EMOM 14:
Minute 1 | 50-ft DB overhead carry
Minute 2 | :30 DB thrusters
– Perform as many thrusters as possible each round.
– Use two DBs for both movements.
Bodyweight:
EMOM 14:
Minute 1 | :40 weighted overhead carry
Minute 2 | :40 air squats
– Perform as many air squats as possible each round.
Movement scaling options:
Overhead squat: Load, overhead lunge, front squat
No rack option:
7 sets for load:
1 snatch
2 overhead squats
Cool down:
2 sets:
1:00 foam roll quads
15 reach-roll-lift on foam roller