260106

Warmup

1. General Warmup:

• Jogging: 5 minutes at an easy pace.
• High Knees: 30 seconds.
• Butt Kickers: 30 seconds.
• Lateral Shuffles: 30 seconds each direction.

1. Dynamic Stretches:

• Leg Swings: 10 each leg.
• Walking Lunges: 10 steps with a twist at the bottom.
• Inchworms: 8 reps, walk hands out to plank, then feet to hands.

1. Specific Warmup:

• Air Squats: 2 sets of 10 reps.
• Goblet Squats: 2 sets of 8 reps with lightweight.
• Cossack Squats: 6 reps each side.

Strength

Back Squat:

• 5 sets of 3 reps at 80% of your 1RM.
• Rest 2-3 minutes between sets.
• Focus on maintaining good form and depth on each rep.

Workout

Metcon (For Time):

Complete 5 rounds of:

• 15 Wall Balls (20/14 lbs)
• 12 Front Squats (95/65 lbs)
• 9 Box Jumps (24/20 inches)

Notes:

• Aim to move consistently through each round with minimal rest.
• Break up the wall balls and front squats into manageable sets to maintain pace.
• Ensure safe and controlled movements, especially on box jumps.

Summary

Today's focus is on building lower body strength with the back squat in the strength component, followed by a high-intensity metcon that complements this with front squats and wall balls to reinforce the squat pattern. The metcon targets endurance and explosive power. Maintain good form throughout, especially in the strength session, and push the pace safely during the metcon.