Performance
WOD 1
Back Squat
1 x 5 @60%
1 x 3 @70%
1 x 2 @75%
1 x 2 @85%
1 x 1 @90%
1 x 5 @70%
WOD 2
10 Rounds
6 TTB
6 BFB
9 Minute Time Cap
Note: Find a maintainable pace and aim to not stop through the workout. You shouldn’t be breaking up the sets of TTB for at least the first 7 sets.
Accessories
4 Rounds
15 Straight leg Deadlifts
10 Dble DB Walking Lunges
Rest 1-2 minutes between rounds
Note: Accessory work should only be a moderate weight and not be maximal for that amount of reps. Focus on good form with each movement.
Fitness
WOD 1
Back Squat
1 x 5
1 x 3
1 x 2
1 x 2
1 x 1
1 x 5
Note: Use the performance percentages as a guideline for this workout. The last set should be the same weight that you used for the 3 rep set. This should feel light after a heavy 1 rep set and comfortable to do for 5 reps.
WOD 2
10 Rounds
6 KTC
6 BFB
9 Minute Time Cap
Note: This will be a fast workout with a lot of rounds to complete. Find a maintainable pace and aim to stop through the workout. You shouldn’t be breaking up the sets of KTC for at least the first 7 sets.
Accessories
4 Rounds
15 Straight leg Deadlifts
10 Dble DB Walking Lunges
Rest 1-2 minutes between sets
Note: Accessory work should only be a moderate weight and not be maximal for that amount of reps. Focus on good form with each movement.