Skill:
****See website for demo video, knees must touch elbows/triceps on each side for a good rep.
Bent Leg Hollow Body Hold - 40 sec WORK / 20 sec REST x6 Cycles
**See website for demo video
Strength:
Back 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.
3x4@85%ww
1x4+AMRAP@85%ww
@Home / No Barbell Option:
3x8 - Double KB Front Squat @challenging weight
Final Set: 1x8+AMRAP
Double DB Front Squat , Odd Object Front Rack Squats may be utilized in place of Double KB Front Squat
3 sets of 8 reps at a moderate weight
Final set is an AMRAP set of as many quality reps the athlete can perform with good technique.
Last few sets reps of each set should be challenging
Maintain tension in your legs throughout and good posture at the bottom of your squat
WOD:
For Time:
50 (25R/L) Mountain Climbers
15 Barbell Front Squats @30-40% / 2-3 UB Rds (135/95)
40 (20R/L) Mountain Climbers
12 Barbell Front Squats
30 (15R/L) Mountain Climbers
9 Barbell Front Squats
20 (10R/L) Mountain Climbers
6 Barbell Front Squats
10 (5R/L) Mountain Climbers
3 Barbell Front Squats
@Home / No Barbell Option:
For Time:
50 (25R/L) Mountain Climbers
15 Double KB/DB Front Squat (2x 50-53’s/ 2x 30-35’s) / 2-3 UB Rds
40 (20R/L) Mountain Climbers
12 Double KB Front Squat
30 (15R/L) Mountain Climbers
9 Double KB/DB Front Squat
20 (10R/L) Mountain Climbers
6 Double KB/DB Front Squat
10 (5R/L) Mountain Climbers
3 Double KB/DB Front Squat
NOTES: Score Time. Double KB/DB Front Squats may be modified to Mixed Weight KB/DB Front Squats (e.g. 1x 53 + 1x 35), Goblet squats, Odd Object Front Rack Squats if athletes don’t have 2 of the same KB/DB.
Accessory Work:
Accessory Conditioning
3 min AMRAP x 4 Rds
400m Run
Max Push-ups in Remaining Time...
Rest 1 min b/t rds
NOTES: Record total push-ups accumulated.