1. Movement Prep/Activation

Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)

2. Strength
Week 8
20 Rep Back Squat (weight increased from last week)

3. Workout Prep
2 sets:
:30 Cardio
2 Pull Ups
3 Push Ups
4 Air Squats

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

20:00 AMRAP
200m Run | 250m RowSKI | 15/12 Cal AB | 8 Shuttlle Runs
10 Pull Ups
20 Push Ups
30 Air Squats

20:00 AMRAP
200m Run | 250m RowSKI | 15/12 Cal AB | 8 Shuttlle Runs
8 Pull Ups
16 Push Ups
24 Air Squats

20:00 AMRAP
200m Run
10 Ring Rows
15 Bar Push Ups
20 Air Squats

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch
1 Minute Dorsiflexion Matrix
20x 90/90 Rotations

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.