1 Min on Echo Bike

10 Squat2Stand

10 Thoracic High fives

10 Kickers per leg

10 Hollow Rocks

1 Min on Echo Bike

:30 kneeling wrist stretch

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat


Front Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.

Part three of our Front Squat cycle. Today, we drop the reps to 3 per set, so aim to go heavier per set than both the 5X5 week and the 3X5 week. Make sure the core stays tight during the reps.  This will help keep you from tipping forward.



Echo Bike Cals

*200M Run after each round

15 Min time cap

Really aim to attack each round on the bike and use the 200M run as a mini recovery (shake out those legs!).

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per side


Tricep mash on barbell – 1 Min per side

Video courtesy of The Ready State


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s