General Warm Up (5-12)
3 rounds:
12/9 Calorie Bike (4/3 easy, 4/3 mod, 4/3 hard)
5-10 Tempo Air Squat (:03 lower each rep)
20 Plate Hops
Specific Warm Up (12-22)
Wallball:
5 Wallball Squat
5 Pausing High Wallbal (pause :02 in bottom, throw ball as high as possible)
5 Wallball
3-5 2 for 1 Wallball
Back Squat:
5-5-5 Air Squat (narrow, wide, normal stance)
grab barbell…
5 Tempo Back Squat (:03 lower, :03 bottom)
5 Normal Air Squat
3-5 Box Squat (building to starting load)
(27-37)
Every 2:00 x 5 sets
3 Speed box back squat (50-55% 1rm)
+ 3 Squat jump (no weight, full squat)
*Goal is to control the box squat down, settle but never flop to box, keep tension in hips and stand as FAST AS POSSIBLE to the top of squat. And make each squat jump as HIGH as possible.
RX (41-58)
5 rounds for time
10 2 for 1 wall ball (20/14lb.) (10/9ft.)
7/5 Cal Echo or Assault bike
2:00 rest
Goal: Sub 1:20 rounds (Sub 15:00)
Cap: 17:00
Intermediate
5 rounds for time
7 2 for 1 wall ball (14/10lb.) (10/9ft.)
7/5 Cal Echo or Assault bike
2:00 rest
Baseline
5 rounds for time
5 High wall ball
4/3 Cal Echo or Assault bike
2:00 rest
:30 Pigeon (each side)
Today we’re focusing on speed-strength with the back squat. Speed matters when it comes to building strength, and one way to get stronger is by moving lighter loads with as much intent and explosiveness as possible. Control the descent on every squat, then drive up hard and fast. We’ll pair that with plyometric work to reinforce power production.
In the conditioning piece, you’ll see a 2-for-1 wall ball, which can be a challenging movement. Consider throwing the ball slightly above the target to give yourself enough time to complete the second squat before the catch. The rounds are designed to be fast, so scale the bike calories to a number you can consistently finish in under :30 each round.