[warm up] Lateral Hops over BB/DB/KB
3x5 - Double KB or DB (2-Arm) Front Squat @ light to moderate weight
**Athletes will double clean the kettlebells or dumbbells into a solid front rack position. For KB’s the wrists should be neutral, thumbs to collar bones, w/ vertical forearms. Athletes lacking 2 DB/KBS or that have difficulty maintaining a good double KB front rack may scale to a heavy KB/DB goblet squat or 1-Arm KB/DB Front Squat.
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
@Home / No Barbell Option:
5x6- Double KB or DB (2-Arm) Front Squat
5 sets of 6 reps at a challenging weight
Last few reps or each set should be challenging
Maintain tension in your legs throughout and good posture at the bottom of your squat
24 Lateral Hops over Barbell / KB / DB / Other 4-6” high object
18 Back Squats (95/65) OR KB/DB Goblet Squats (50-53/30-35)
12 Strict Pull-ups / Kipping Pull-ups / Seated Pull-ups / Inverted Rows
NOTES: Score Time and record BB/DB/KB weight. The lateral bar hops may be scaled to a lateral step-over as needed. Strict Pull-ups are prescribed for this workout, but athletes may scale to another pull-up variation such as inverted rows as needed (No pull-up bar? See 100 Places to do Pull-ups).
1st: 45sec Forearm Plank
2nd: 30sec Alt Scissor Kicks
3rd: 30sec Superman Hold
NOTES: Scale plank to straight-arm plank and/or plank on knees.