WOD:

1) Row – 7 sets of:

50 Calories @ “100%”

25 Calories @ “60%”

Goal is for maintainable consistent paces. For example 1,500 Calorie Pace on the 50, 900 Calorie Pace on the 25.

2) Back Rack Box Squat: 10-10-8-8-6 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads.

3) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other.

4) 7 minute Up Ladder:

1 Front Squat 225/155

3 Bar Facing Burpees

Loading for the Front Squat should be heavy. A Squat Clean counts as your first rep of the set. Workout is 1+3, 2+6, 3+9, and so on until 7 minutes is up.

5) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of FS>

Scale up or down as needed…depending on how developed your Front Squat is 100% may be too heavy it could also be too light. Ideally perform this in your Jerk Grip, i.e. whole hand grip on the bar.

6) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

7) Cable Pull-Throughs: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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