Jog 30’ and back x3

Butt kickers 30’ and back

High Knees 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

50 Single unders

25 high-jump Single Unders

25 Double Unders

Super Squat Hip Sequence (See video below, courtesy of Mobility WOD)

2X5 empty bar back squat


Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Our Squat for this cycle will be good ol’ fashioned Back Squats.  The classics always do the trick!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves


3 Rounds:

400M Run

500M Row

100 Double Unders

Cardio, cardio, cardio!  Just. Keep. Moving.  Maintain a good pace in each movement.  If you rest at all, do it when moving from one movement to the next

Scaling Options:

DUs -> 200 SUs per round

Cool Down:

Pigeon Pose – 2 Min per side


Cal Stretch on rig – 1 Min per side

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