Performance
WOD 1
Back Squats
1 x 10 @60%
1 x 8 @65%
1 x 6 @67%
1 x 6 @70%
1 x 6 @70%
Front Squats
1 x 20 @60%
Note: Do a couple of warm up sets before starting the first set. Gradually increase the weight as the reps go down.
WOD 2
AMRAP18
1000m
30 Barbell Lunges @35/25
60 DU
Note: Aim to keep the row split time below 2:00. Pick a weight for the lunges that allows you to go unbroken for all 30 reps for at least the first two rounds.
Fitness
WOD 1
Back Squats
1 x 10
1 x 8
3 x 6
Front Squats
1 x 20 @moderate weight
Note: Do a couple of warm up sets before starting the first set. Gradually increase the weight as the reps go down.
WOD 2
AMRAP18
1000m
30 Barbell Lunges @25/15
60 SU
Note: Aim to keep the row split time below 2:20. Pick a weight for the lunges that allows you to go unbroken for all 30 reps for at least the first two rounds.
Home
WOD 1
Goblet Squats
6 x 8
Note: Perform these at a tempo of 52X0. If you haven’t got a kettlebell/dumbbell then use a weighted object.
WOD 2
AMRAP18
30 Odd Object Swings
30 Bodyweight Lunges
10 Burpees