Strength:
Back Squat
Every 3:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
% is Based on 1RM Back Squat
L3,L2, Masters 55+: As prescribed
L1: Adjust to 4-6 Back Squat at 6-8 RPE across
Modifications:
– For Back Pain: Look to adjust to a reverse lunge or split squat variation
– For Knee Pain: Look to adjust to a Box Squat Variation
– For Shoulder Mobility Issues: Utilize a Safety Squat Bar or Straps on Bar to adjust hand position
WOD:
“Street Kings”
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
3-4-5-6 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Box Height: 24/20in
Wall Walk: 10in From Wall
–
Level 2:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Box Height: 24/20in
Wall Walk: 10in From Wall
–
Level 1:
For Time
Every 3:00 x 4 Sets
10 Single Dumbbell Box Step-Ups
12/9 Echo Bike
1-2-3-4 Wall Walks
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 24/20in
Wall Walk: 30in From Wall
–
Masters 55+:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Box Step-Ups
15/11 Echo Bike
2-3-4-5 Wall Walks
Dumbbells: 2 x 30/20lb, 14/9kg
Box Height: 24/20in
Wall Walk: 20in From Wall
–
Competitor:
For Time
Every 3:00 x 4 Sets
14 Dual Dumbbell Box Step-Ups
16/12 Echo Bike
50ft (15m) Handstand Walk
Dumbbells: 2 x 50/35lb, 22.5/15kg
Box Height: 24/20in
–
Travel / Hotel:
For Time
Every 3:00 x 4 Sets
12 Dual Dumbbell Bench Step-Ups
:45 Machine of Choice
3-4-5-6 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall