MONDAY
| Strength
For load: *Perform a new set every 2:30 5×5 Back squats *Start at ~60% 1RM and increase to a 5RM front squat
Today’s back squats should see a thorough warm-up, priming athletes to work towards a heavy 5 and possible 5RM for the day. All sets should have the focus of being deliberate on the descent and powerful on the ascent every repetition. |
| WOD
5 x 3-minute Rounds for Reps: *Rest 1:30 between rounds 21 Wall balls 9/6kg to 10/9ft 21 Toes-to-bar Max box clear-overs 24/20” in remaining time
Rx+: 12/9kg Active: 14/10lbs, 15 Toes-to-bars, 20/20” Lifestyle: 15 Wall balls 10/8lbs, 15 Hanging knee raises, step-overs 20/20”
The workout should see wall balls and toes-to-bar inside a minute per movement across multiple, if not all five rounds. Clear-overs should be conservative considering respiratory and leg- fatigue. |