Warm Up:
2 sets:
:30 alternating groiners
5 inchworms + 1 push-up each
10 cossack squats
– Hold a plate in front of the body for added difficulty.
Specific Warm-Up:
On a 9:00 clock:
4-5 sets:
5 back squat (building)
– Rest 1:00-1:30 between sets.
WOD:
5 sets for load:
5 back squats
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
AMRAP 1:00 x 5 sets:
12 DB walking lunges
Max-rep DB squats
– Rest 3:00 between sets.
Bodyweight:
AMRAP 1:00 x 5 sets:
12 walking lunges
Max-rep air squats
– Rest 3:00 and walk 100-m between sets.
Movement scaling options:
Back Squat: load, front squat, lunges, step-ups
Limited equipment option:
5 sets for load:
5 pause front squats
– Take the load from the floor.
Post-Workout Skill Work:
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions
20 banded side steps (moving right)
15 good mornings (light)