Squat Therapy
5 rounds – Practice squatting as close as possible while facing wall with thumbs interlocked overhead.
If thumbs interlocked is too difficult, use PVC in overhead position. The focus is to develop proper squat mechanics.
Sprint drills
4 rounds – 60 meter sprint drills
Place cones 20 meters apart and sprint down and back 3X. Rest as needed between rounds.
Overhead walking lunge
3 rounds – 20 meters
Perform walking lunge with plate overhead. You choose the weight.
For Load:
Deadlift – Find your 3 RM
“Christine”
Complete 3 rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Complete for time:
1/2 “Murph”
Run 800 meters
50 Pull ups
100 Push ups
150 Air Squats
Run 800 meters
If you have a 20lb vest or Body Armor, wear it.
Strength
Push Press – Find your 3 Rep Max
Complete 6 rounds (climbing up in weight each round)
High Hang Squat Clean + Hang Power Clean + Power Clean + Push Jerk
High = Pockets
Hang = In front of knees
Power = From Floor
Perform the complex without letting go of bar.
Strength
Back Squat – Find your 3 RM
This number will be used in determining projected 1RM.
Complete 4 rounds (not for time)
5 Barbell step ups, 20/24
5 Toes-to-bar (strict, if possible)
For the step-ups…50% of 3 RM (heavy, but manageable)
Complete 3 rounds for time:
Run 400 meters
10 Deadlifts, 155/95
20 Kettlebell Swings, 53/35
30 AbMat sit-ups
Skill:
Practice Kipping/Butterfly pull up
As Many Rounds as Possible in 10 mins:
250m Row
7 Front Squats, 135/95
7 Pull ups
