Tuesday March 31, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 Cossack squats

Lunge (down)

5 inchworms + duck walks (back)

:30 plank

Side shuffle (down & back)

40 line hops (20 front/back, 20 side/side)

Mobility

5 squat to stands

:20/side Samson stretch

10 downward dog toe taps

Skill/Strength

Establish a training max front squat

A training max is one rep as heavy as possible while maintaining good form (90% +/-).

Record your weight.  In April we are going to begin a two-month strength cycle for front squat and bench press.

If you don’t want to go heavy on this, work up to the heaviest you are comfortable doing.  Progress can be measured not just by increasing weight, but also by improved speed, and/or technique with the same or similar weight.  Focus on that.

WOD

Double Unders 10/20/30/40/50/40/30/20/10

Front Squats 2/4/6/8/10/8/6/4/2

10/8 cals (any erg) or 1 lap run after each round (9 rounds -- mix and match as desired)

F:  KB goblet squats; single unders

P1:  115/75

P1.5:  95/65

P2:  75/55; double unders 5/10/15/20/25/20/15/10/5

C:  135/95