A. General
2 rounds
30sec Bike/Row/Ski
30secs of 1 air squat every 2,4,6 seconds
B. Mobility
Standing banded psoas march
20 alternating reps
https://www.youtube.com/watch?v=FDoih85T5vo
C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 bulgarian split squats
-3 Back squats @2-10-X-1
3 sets
3 Back Squats @80%+ of max Squat
3/3 Back Rack Lunges @65% of Max Squat
15 UB Wall Balls @20/14lbs
Rest 3mins
Score: Weight used across each set on the Back squat
TC: 15mins
Scaling options
Beginner
3 sets
3 Back Squats @Heavy
3/3 Bodyweight lunges
15 Air squats or jumping air squats
Intermediate
As written
COMP
3 sets
3 Back Squats @80%+ of max Squat
Rest 2
3 Back Rack Lunges @70% of Max Squat
Rest 2
6 Squat Clean @60% of Max Squat
Rest 2
15 UB Wall Balls @30/20
Rest 2
5 rounds
10 Thrusters @135/95lbs
15 Cal Bike/Ski/Row/400m Run
KG: 60/43
Score: Time
TC: 15mins
Scaling options
Beginner
5 rounds
10 Thrusters @moderate
10 Cal Bike/Ski/Row/200m Run
Intermediate
5 rounds
10 Thrusters @115/75lbs
15 Cal Bike/Ski/Row/400m Run
COMP
3 rounds
100′ Sled push
10 Thrusters @45%
10 Cal assault bike
Rest 5 minutes between each round
Seated High Box Jump
5-5-5-5-5 @As high as possible
Rest as needed between sets
Goal: Reduce load while still working on lower body power
Points of performance:
– Remove your feet from the floor before every jump
– Aim to make your HIPS travel as high as possible in the air
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