Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Front Squat Clusters
Every 2:30 min for 8 sets, perform the following front squat cluster sets:
2.1.1 - 5-10 sec reracking max
Build to a heavy cluster set for the day.
Note: a cluster set is a consecutive sequence of smaller sets of a movement with very short periods of rest between. Today's sequence, noted as 2.1.1, is 2 front squats, followed by a short reracking of the bar (5-10 sec), followed by a a single rep of front squat, followed by a short reracking of the bar (5-10 sec), followed by a single rep of front squat.
Conditioning
For time:
21/18 cal row
21 handstand pushups
21 wall balls 20/14 lbs, 10/9 ft.
15/12 cal row
15 strict handstand pushups
15 wall balls 20/14 lbs, 10/9 ft.
9/7 cal row
9 wall walks
9 wall balls 20/14 lbs, 10/9 ft.
Time cap: 15 min
Scaling: Adjust the handstand pushup to various version of pike pushup or pushup, with the first set being more manageable, and the second set more challenging. Wall walks may be subbed with inch worms with a pushup.
EVF360
Part A
20 min to perform 4 rounds of the following for load and speed:
8 double KB front rack squats, increase from last week
20 banded hamstring curls for "speed" (on the ground, face down)
8 single leg double KB Romanian deadlift per side
200 ft. double KB farmer's carry AHAP
Note: For the banded hamstring curls, pull the band as fast as possible, trying to bring heels close to your back each rep.
Part B
For time:
21/18 cal row
21 handstand pushups
21 wall balls 20/14 lbs, 10/9 ft.
15/12 cal row
15 strict handstand pushups
15 wall balls 20/14 lbs, 10/9 ft.
9/7 cal row
9 wall walks
9 wall balls 20/14 lbs, 10/9 ft.
Time cap: 15 min
Scaling: Adjust the handstand pushup to various version of pike pushup or pushup, with the first set being more manageable, and the second set more challenging. Wall walks may be subbed with inch worms with a pushup.