Strength WOD

EMOM x 10: min 1: 3 Back Squats min 2: 12 DB Front rack backward lunges *Can build in weight for both back squats and lunges or stay at a challenging weight for all sets. Take back squats from the rack. Can use 1 or 2 DBs for Lunges.

Conditioning

Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders *20 sec back squat rest 10 sec 20 sec double unders rest 10 sec

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. These are great bench marks so make sure to record them for when we retest in 6 months.

PureFit WOD

TABATA (20 sec ON 10 sec OFF) goblet squats - 3 min step ups - 3 min russian twist - 3 min cal bike - 3 min -Stay at each movement for the entire 3 min then switch

Glory Board Skill work

*Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure to record them for when we retest in 6 months. Mobility WOD: Pre-WOD - Thigh Adductor stretch - This will allow you to drive your knees out appropriately during squats.  Squat down while holding onto the rack.  Straighten the right leg out to the side with the foot towards the ceiling(not pointing forwards).  Keeping the right foot towards the ceiling or pointed back drop your bottom to the ground then use the rack to pull yourself back up.  Do 15 pulses.  For more stability you can hold onto a thick back wrapped around the rack.  For added benefit, place the thick band high in the right hip(this can only be done if you can go into a deep squat).  Repeat on the other leg. Post-WOD- Quadriceps smash - foam roll the quadriceps while in a plank position.  Smash the inner thigh, anterior thigh and outer thigh.  Spend more time on sore areas. Floss by bending and straightening the knee.  Try to spend at least 2-3 minutes on each leg.