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MONDAY 10/14

Warm Up

Steady Through: 4-way Banded Glute Activation Steps,* 10 per direction + 5 Air Squats after each direction – then –

2 Rounds of: 15 Dead Bugs, 10 Step-Through Lunges

Steps are perform from the bottom of a squat today rather than the standard athletic position. Put the band around your knees, sit into an active squat position, and then step from there. For the step through lunges, every time the leg comes forward is 1 rep.

Mobility Recommendation: Floss Hips, 2:00 per side

Strength (Week 2)

Back Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90% (use your working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


For Time: 30/20 Calories Row (damper on 10/7)

This should crush the legs and be an excellent finisher to the training day without incurring additional soreness.



Warm Up

EMOM 8 Minutes (alternating movements): :40 of Single or Double Unders, 3 Empty Bar Bear Complexes (squat clean + push press + back squat + back rack push press)*

*With the remainder of Bear Complex minute, perform a pigeon pose stretch.

Everyone should start with single unders for the warm up and progress to doubles for the last 2 minutes if possible. This is both a warm up and chance to practice double unders if you don’t have the skill yet.

Mobility Recommendation: Saddle Pose, 2:00 total increasing ROM throughout


5 RFT: 3 Power Cleans (185/125), 25 Double Unders, 6 Front Squats (185/125), 25 Double Unders, 9 Deadlifts (185/125)

Cycling a heavy barbell is something most of us like to avoid. Challenge yourself to pick a heavy, but challenging weight you can cycle for touch and go and/or unbroken sets. The time domain for this piece is 10 – 16 minutes. And no, there are no double unders after the deadlifts.


In Teams of 3: Accumulate Max Reps Ring Dips in 6 Minutes

Muscle endurance is the name of the game here, so your shouldn’t perform big sets to start.