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1. Juni 2026
Monday: Squat
Warm up:
4 min EMOM:
Min 1: 10 Squat to stand + max Air squats
Min 2: 5 Push-up to down dog + max Hollow hold / Tucked hold
Strength: Front squat
Warm up:
With an empty barbell:
2x 15 sec Bottom of front squat hold
5 FS, with a 3 sec pause in the bottom
5 FS, slow down, fast up
Paused Front Squat + Front Squat
5 x 1+2 @ 80-85% of most recent 1RM.
WOD prep:
5+5 DB Front squats
5+5 DB Push press
5+5 DB Thrusters
10 Kip swings
5 Strict knee raises
5 Kipping leg raises
3-5 TTB
WOD:
5 x 90 sec on / 90 sec off:
10/7 cal Row
8-12 TTB / Hanging leg raises
Max DB Thrusters in remaining time.
Rx = 2 x 22.5/15kg
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