Strength:
Back Squats & Jumping Lunges
Every 3:00 x 5 Sets
Set 1: 6 Back Squats + 8 Jumping Lunges
Set 2: 6 Back Squats + 8 Jumping Lunges
Set 3: 5 Back Squats + 6 Jumping Lunges
Set 4: 4 Back Squats + 6 Jumping Lunges
Set 5: 3 Back Squats + 4 Jumping Lunges
Jumping Lunges are alternating and total reps. 8 = 4 per leg
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).
Modifications:
Box Squat : For Knee Issues and or Back Issues
Bulgarian Split Squat: For Lower Back / SI Joint Limitations
Sub Squat Jumps for Broad Jumps
Level 1:
Every 3:00 x 4 Sets
6-8 Back Squats @ 6-7 RPE
+
4 Jumping Lunges or Squat jumps
WOD:
“Mini-Me”
8:00 AMRAP
20-40-60-80-100 …
Double Unders
4-8-12-16-20 ..
Dual Dumbbell Reverse Lunges
Dumbbells: 50/35lb, 22.5/15kg
Level 2
For Reps
8:00 AMRAP
20-40-60-80-100…
Double Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 35/25lb (15/12kg)
—
Level 1
For Reps
8:00 AMRAP
40-80-120-160…
Single Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 25/15lb (12/7kg)
—
Masters 55+
For Reps
8:00 AMRAP
20-40-60-80-100…
Double Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 30/20lb (14/9kg)
—
Competitor
For Reps
8:00 AMRAP
20-40-60-80-100…
Double Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 70/50lb, 32/22.5kg
—
Travel/Hotel
For Reps
8:00 AMRAP
20-40-60-80-100…
Double Unders
4-8-12-16-20…
Dual Dumbbell Reverse Lunges
Dumbbell: 50/35lb (22.5/15kg)