Monday January 10, 2022

Warmup

1:30 Bike/Ski/Row

10/Side Leaning DB Lateral Raise  https://www.youtube.com/watch?v=FGQ07Sb_D5Y

15 Glute Bridges

5 Squat w/ Forward Press

10 Kip Swings

Mobility

Couch Stretch :30/Side

Ankle Mobility :30/Side

Skill/Strength

Back Squat 3-5x10 at 60% of working max

Three to five sets of 10.  The last set is an AMRAP with a cap of 20.  Stop 2-3 reps short of failure on the AMRAP set.

Officially the program calls for 5 sets, but that, coupled with the WOD, is probably too much volume for most people.  Reduce sets accordingly.  Most people should be 3-4 sets.  Regardless of how many sets you do, the last one is an AMRAP.

WOD

In 1 minute:

10 front squats

10 toes to bar

AMRAP double unders

10 rounds.  Reduce reps by 1 in each subsequent round (10-1).  Rest 1 minute between rounds.  Your score is the total jump rope reps accomplished.

F:  kb goblet squats; situps; single unders

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75