WEDNESDAY

Warm-Up:

400m Group Run

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:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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2 Rounds, For Quality

10 Wall Lean March

10 Bootstrap Squats

10 Alternating V-Ups

10 Pause Glute Bridges (2sec)

Strength

Back Squat

Every 2:30 minutes, 4 Sets

4 Back Squats @ 80%+

+ 3 Depth Jump to Box Jump

Extra Instructions / Scaling Adjustments

Today, the goal is to hit our Back Squats at 80-85% with the note that you can go heavier if you feel strong and ready to get after it today. I am always for the strike while the irons hot approaches, so get after it! For the Depth Jump to Box Jump, we are ideally looking for reactivity here and the ability to hit the ground and react to the next box. The main thing we want to watch for here is anyone with achilles or knee issues, so cut the depth jump or the reaction to the box jump and just do the box jump depending on any niggles you may have.

"Wall-E" 20:00 AMRAP

Fitness

400m Run

25 Wall Balls 9/6kg,

15 Med Ball Sit-Ups

12 KB Swings 16/12

Performance

400m Run

30 Wall Balls 9/6kg,

20 Med Ball Sit-Ups

15 KB Swings 24/20

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

Athlete Strategy and Workout Notes:

The goal today is to maintain around 5k pace on the run, then work into a big set on the Wall Balls with the goal of only breaking twice, but if needed break the Wall Balls into 3 sets. Ideally 3 sets is all we need to get the Wall Balls completed before moving onto the Med Ball Sit-Up. Here we are looking to maintain a good pace and cadence with these and looking to complete the set in under 1:00 each time. KB Swings should be done in 1 set.