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23. Juni 2026

Tuesday: Squat

Warm up:


6 x 30 sec on / 15 sec off

Shuttle runs

Tempo squats

Roll to V-sit


Strength: Back squat 


Warm up:


Body weight only:

10 Narrow stance air squats

10 Wide stance air squats

20 Hip flow

10 Deck squats


With an empty barbell:

5 Squat jumps

5 Back squats, down slow, up fast

5 Back squats, 3 sec pause in the bottom position

5 Back squats, one and a halves


Back Squat 

15 min to build to today's heavy 6.


WOD prep:

5 Thrusters with wall ball

10 Wall balls

10 Box jumps


WOD:


15 min AMRAP:

5 Shuttle runs (2x 7.5m)

10 Box jump overs

15 Wall balls 9/6kg

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