Skill:
4x10 (5R/L) Alt. Font Rack DB/KB Forward Lunges
**These will be performed with a SINGLE DB/KB held in the goblet position under the chin.
Strength:
Deadlift
+5-10# to Working Weight / Training Max
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
2x5@75%ww
1x5+AMRAP@85%ww
@Home / No Barbell Option:
Odd Object Deadlift (See website for demo video)
2x12 @ moderate weight
1x12+AMRAP @ moderately challenging weight
Odd Object Options: Milk Crate, Cooler, Empty Box, Tool Box, Large Duffle Bag w/ misc items inside to add weight
WOD:
11 min AMRAP:
4 Bar Facing Burpees
8 (5R/L) Alt. Barbell Front Rack Forward Lunges 2-3 UB Rds (95/65)
12 Deadlifts
@Home / No Barbell Option:
11 min AMRAP:
8 (5R/L) Alt. Front Rack DB/KB Forward Lunges (50-53/30-35 @1 DB/KB)
12 Double DB/KB Deadlifts (100/70)
NOTES: Score Completed Rounds + Reps and record weight. The burpees should be performed facing the Bar/DB/KB, not laterally.
Accessory Work:
MIDLINE:
Tabata Hollow Body Hold OR Half Hollow Body Hold
TABATA = 8 Cycles x 20 sec WORK / 10 sec REST
Athletes will maintain a hollow body w/ their shoulders off the floor, low back on the ground, and legs extended. This may be scaled to arms at sides or a tuck position (see video) for athletes that have difficulty maintaining position.