TUESDAY



MOBILITY/SPECIFIC PREP

M1. Wall Couch Stretch

SP. 1 Round

KB Complex.

10 Single KB Bottoms Up Squat (5 per arm)

10 KB Goblet Alternating Cossack Squats

10 KB Windmills (5 per arm)

20 Shoulder Taps straight into 20 Cross Crawlers



STRENGTH

Grunt Work Week #1

Back Squat

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

With a Running Clock:

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week, building upon these loads.


CONDITIONING

For Time:

30 Wall Balls 9/6

200 Meter Run

20 Bar Facing Burpees

400 Meter Run

20 Bar Facing Burpees

200 Meter Run

30 Wall Balls 9/6

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