Warm up
3 Rounds:
30 Seconds Each:
1. Easy-Moderate Row
2. Spiderman + Reach
3. Lateral Box Step-ups
4. Russian Kettlebell Swings (Light Weight)
5. Air Squats
Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
• First of two iterations, next being a week from today.
• Let’s set the baseline today for this set with our best movement. We can increase the loading next week.
STRENGTH
Tempo Front Squat (Week 1 of 2)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
• 5 Seconds Down
• 2 Second Pause
• Aggressively Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
• Going on the clock for this front squat strength and positioning work
• We’ll work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)
• This is week 1 of 2 for this progression
• The goal is to stick to the tempo on each set, which is:
* 5 Seconds Down
* 2 Seconds Pause
* Aggressively Stand
• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace
• These reps come from the rack, with a new set starting every minute for 9 minutes
WOD
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
GENERAL
• In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1
• Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout
• This works out to 75-100 reps each round
• Score is total reps across the 3 rounds
Midline
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat
Rest as Needed Between Sets
