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WOD:

1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Back Squats @ 70-80%

Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all sets and all 4 weeks. Each week we’ll drop accessory work and focus more on the barbell work as we did the last 4 weeks.

1b) 7:30 – 15:30 – Every 2:00 x 4 sets: 8/side Front Rack Front Foot Elevated Dead Stop Split Squat

Pause in the bottom of the rep for 1 second on each rep. Perform all reps on 1 side before switching to the other. You choose the deficit. Increase loading each set as deemed fit.

1c) 15:30 – 21:30 – Every 2:00 x 3 sets: 15 Hip Thrusts

Load as heavy as possible. If you don’t have a bench or box to do this off of, then perform these as weighted Glute Bridge-ups.

1d) 21:30 – 25:30 – 4 minute AMRAP: Alternating Lateral Lunges

Perform these for quality and range of motion, not speed. Remember just like any lunge or squat we’re looking to keep your torso upright, leg you’re squatting into should be flat footed, and the goal should be to get your hip below your knee. Add loading in the Goblet position as desired.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Burn

Move

Sport