Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week.
WOD
Competitive:
as many rounds as possible in 16 minutes
Buy in: 100 double unders
20 wall balls (20/14)
20 med ball deadlifts (20/14)
20 med ball sit-ups (20/14)
Performance:
as many rounds as possible in 16 minutes
Buy in: 100 double unders (count misses)
20 wall balls (14/10)
20 med ball deadlifts (14/10)
20 med ball sit-ups (14/10)
Lifestyle:
as many rounds as possible in 16 minutes
Buy in: 125 single unders
15 wall balls (14/10)
15 med ball deadlifts (14/10)
15 med ball sit-ups (14/10)