Pre-Wod
Dynamic Group Warm-Up
10 min EMOM, alt:
Burpee
Cal Row, or Bike
Banded Hamstring Pulses (90 sec/side)
Pigeon 2 min/side
1 Round: Side-Butt
Skill: High Bar Vs. Low Bar Backsquat
Workout of the Day for Monday, September 10th, 2018:
3 Rounds of Backsquat:
65% x 5
70% x 5
75% x 5+
Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages.
Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?
“After Party”
3 Rounds:
10/7 Cal Bike
10 Double KB Clean & Jerk 53/35-lb
Sweat Sessions Workout for Monday, September 10th, 2018:
Mobility:
With a Band, 1 Min each Position, each side:
• Hamstring
• Adductors
• Hips
3, 6, 9 min AMRAP*:
15 Cal Row, or bike
20 WallBall
15 Box Jump
20 KB Swing
15 Burpee
20 Strict Pull-Up, or Ring Row
15 DB Push Press
*4 minutes Rest in-between rounds. Begin Where you Left Off.