A) Warm-up
5:00 Dynamic then,
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
B) Activation
Glute Activation
2 Rounds of:
– X-Band Walks x 10 each direction
– Miniband walks x 10 steps each direction
– Single Leg Glute Bridge x 5 each leg
C) Strength, 20:00
1) Wide Stance Box Squat: 8 x 3 @50-60%, every 60s.
– use 13-15″” Box.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 40-50% for all sets.
– This % is of your athletes 1RM Back Squat.
2) Deadlift, Touch n Go: 4 x 4. Rest 90s
– Warming up for Metcon
D) Conditioning
“Dead Ball”
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00
Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap
E) Extra Credit
GHD Back Extensions:
3 x 15 (1 ct glute squeeze at top).
or Accumulate 5:00 perform X-Band Walks