General Warm-up
1 Round
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Iron Crosses
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 Empty Barbell Front Squats
20 Line Hops
MANAGEMENT/FOCUS:
Getting barbells out for the second part of this will speed up the transition into the Specific Warm-up
Specific Warm-up
3 Rounds
Round 1: 4 Front Squats @40% + 10 Scissor Kicks
Round 2: 3 Front Squats @50% + 8 Scissor Kicks
Round 3: 2 Front Squats @60% + 6 Scissor Kicks
MANAGEMENT:
If they do not know their max then the weights should be light, moderate, then just below starting weight
The Scissor Kicks are to get the core primed and ready
Strength
Front Squats 6-rep max
FOCUS:
You have put in a lot of work, hit those PRs!!
Chest up, keep the elbows up, controlled on the way down, good depth, max speed on the way back up
WORK/REST RATIO:
12 minutes
EMOM 3: 1-2 reps to continue to build in weight, then every 3 minutes for the remaining 9 minutes for your max attempts
Accessory Work
Double DB Step-ups 5x6 (3 each leg)
Russian KB Swings 5x6
Bench Crunches 5x20 (VIDEO)
FOCUS:
DB Step-ups: find a box/bench height that puts your leg around 90 degrees when your foot is on the box/bench, you can step off of a bumper plate if that helps get your leg to the 90 degrees…whole foot on the box/bench, drive through your heel, really focus on only using the leg on the box/bench and not bouncing off the bottom foot…we started at 6 then went to 8, then we went to 10, then we went to 12, then back to 8 and now back to 6
Russian KB Swings: slight bend in the knee, both feet glued to the ground, good hip hinge and hip pop, arms are just like ropes attached to the KB, they are not actively raising the KB and not resisting it on the way back down, this is all in the hips, flex your butt with every rep…we started at 6 then went to 8, then we went to 10, then we went to 12, then back to 8 and now back to 6
Bench Crunches: sit towards one of the ends of the bench, grab the bench just behind you, full extend out, stay up tall as you bring your knees to your chest, keep these reps very controlled…increased reps this week and will continue that over the cycle
WORK/REST RATIO:
Alternating EMOM 15: M1: Step-ups, M2: Swings, M3: Crunches
This allows up to 3 people to be grouped to share equipment, start people at different movements and rotate through in this order