Strength:
Back Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack
Modifications:
– Adjust to Dual Dumbbell Front Rack Lunges
– Adjust to Goblet Reverse Lunges
– Could even move to unweighted reverse lunges for those athletes that have limited stability and control in and out of the lunges.
WOD:
“Force Transfer”
Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: Back Squats + 3 High Box Jumps
Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold
Back Squats
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 80%
Set 5: 3+ Reps @ 85%
Box Height: Choice
Bench Press Load: Choice
—
Level 2, 1, Masters 55+:
As prescribed
–
Competitor:
Adjust to 2/2 Single Leg Box Jump “Stick the landing on 1 foot
–
Travel / Hotel:
Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: 10 Goblet Squats + 3 Vertical Jumps for Max Height
Station 2: 10 Dumbbell Bench Press + :15/:15 Single Arm Plank
Loads: Choice, Challenging