Warm Up:
1 set:
1:00 SkiErg or bike
:30 shoulder taps
:30 inchworms
1 set:
1:00 SkiErg or bike
:30 (2 shoulder taps + 1 push-up)
:30 air squats
1 set:
1:00 SkiErg or bike
:30 Samson stretch, right
:30 Samson stretch, left
Specific Warm-Up:
On a 7:00 clock:
4-5 sets:
5 back squat (building to initial workout weight)
– Rest 1:00-1:30 between sets.
WOD:
EMOM 21:
Minute 1 | DB manmakers (35/50 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
Intermediate:
EMOM 21:
Minute 1 | DB manmakers (20/35 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
Beginner:
EMOM 21:
Minute 1 | DB manmakers (10/15 lb)
Minute 2 | 5 back squats
Minute 3 | rest
– Use two DBs for the manmakers.
HOME WOD:
Equipment:
EMOM 21:
Minute 1 | 3 DB manmakers
Minute 2 | :45 DB squats
Minute 3 | rest
– Use two DBs for the manmakers.
Bodyweight:
EMOM 21:
Minute 1 | :45 wall walks
Minute 2 | :45 air squats
Minute 3 | rest
– Use two DBs for the manmakers.
Movement scaling options:
Back squat: Load, front squat, lunges, step-ups, deadlifts, heavy carry
DB man maker: Load, from-the-knees, single-DB option
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg