WOD: Monday, October 18th, 2021

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom Of Squat Hold – :10s Of Air Squats 
  • Pigeon Stretch – 1 Minute Per Side 

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Strength: Back Squat (17 Minutes)

  • Establish a 5 Rep Max Back Squat 

*Goal weight should be around 90% of 1RM 

*Shoot for only one or two attempts at a 5RM 

New Strength Cycle:

  • Mondays – Back Squat 
  • Wednesdays – Squat Clean 
  • Friday – Shoulder to Overhead 

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Workout: 10 Rounds 

  • 4 Burpees to a plate (45) 
  • 6 Toes 2 Bar 
  • 8 Alt Front Rack Lunges (95/65) 

*Every 3 Minutes (NOT including 0:00) complete:

  • (10/8) Calorie Row/Bike/Runner 

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Cardio Option: 10 Rounds 

  • 4 Burpees to a plate (45) 
  • 6 Toes 2 Bar 
  • 12 Alt DB/KB Lunges (50/35) 

*Every 3 Minutes (NOT including 0:00) complete:

  • (10/8) Calorie Row/Bike/Runner 

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches 

*Sub in :30s Hollow Hold for Ab-Wheels if too difficult