1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Back Squat (Wave 3)
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%
Post: 3 sets of 10 Barbell Rows (supinated grip)
3. Workout Prep
2 sets:
2 Dumbbell Box tep Overs
2 DumbbelL Snatch
10 Double Unders
Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
3 Sets
10 Barbell Rows (supinated grip)
-rest 1:00 between sets-
Freedom (RX’d)
6 Rounds
8 Dumbbell Box Step Overs (50s/35s)(20)
12 Alternating Dumbbell Snatches (50/35)
48 Double Unders
(KG conv: 22.5/15 DBs)
Independence
6 rounds
8 Dumbbell Box Step Over (35s/25s)(20)
12 Alternating Dumbbell Snatches (35/25)
36 Double Unders
(KG conv: 15/10 DBs)
Liberty
6 rounds
8 Single Dumbbell Box Step Ups (light)(20)
8 Alternating Dumbbell Snatches (light)
36 Single Unders
- Target time: 12:00-14:00
- Time cap: 20:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Ring Lat Stretch
1 Minute Calf Foam Rolling
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%
Post: 3 sets of 10 Barbell Rows (supinated grip)