Warm Up
Line Drills
Hip Mobility
Front Rack Stretch

Activation
Empty Bar Warm Up

Strength
A) Front Squat 5x5 w/ tempo 31X1 @ 83% of 1RM. Rest 3 minutes between sets. If you can't hit this percentage then make sure you are 5-10 pounds heavier than last week.

B) Front Rack Walking Lunge 4x6/6 rest 1 minute between legs. Must be heavier than last week. 

Accessory
Coach's Core



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Warm Up
Mobility: Pigeon Pose

Activation
Rowing technique 

WOD
Teams of 3
10k Row
*Must switch every 250m



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Warm Up
General Dynamic Flex
Banded Sampson Stretch

Activation
Booty Bands

Strength
A. Back Squat 3x5 w/ tempo 51X1 rest 3 minutes between sets. All sets @ 78% of your 1RM B.S
B. Rear foot elevated split squats 4x6-8. Rest 1 minute between legs

Accessory Work
Core
4rds NOT for time
10 Hollow Rock
10 Tuck Up
10 V-Up
:10 Hollow Hold
Rest to recovery



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Warm Up
General Dynamic Flex

Activation
Good Mornings
Scap Push Ups
+
Max Height Box Jump
Max Distance Broad Jump
Max Height Power Push Up

WOD
"Climbing Cindy"
EMOMX20
Minute 1: 1 round of "Cindy"
Minute 2: 3 Deadlifts (climbing in weight)



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Warm Up
W/ a partner switching off between

:45 light row arms only
:45 active superman

:30 medium row arms only
:30 Scap Pull Up

:20 seconds fast row arms only
:20 seconds air squats

:15 seconds fastest row arms only
:15 Push Ups

+

Empty Bar Warm Up

Mobility
Couch Stretch 1 minute
Front Rack Stretch 1 minute

WOD
"The Rubin" *This workout is for Sarah Rubin-Franz because it's her favorite WOD ever
AMRAP 4
400m Run
21 Thrusters 95/65 or 75/55
Max burpees 

REST 4:00

AMRAP 4
400M Run
15 Thrusters 115/80 or 95/65
Max Burpees 

REST 4:00

AMRAP 4
400m Run
9 Thrusters 135/95 or 115/80
Max Burpees




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This is your first front squat strength cycle workout! Your coach will teach you how to use tempo to build strength and get into better positions in the front squat. Stay committed for the next 9 weeks and you will see some huge gains in your front and back squat! -Coach DJ

Warm Up
General Dynamic Flex
Front Rack Stretch
Empty Bar Warm Up

Activation
Hip Mobility

Strength
A. Front Squat 5x5 w/ tempo 3101 rest 3 mins between sets @ 80%
B. Front Rack Walking Lunge 4x6/6 rest 1 minute between legs

Accessory Work
Core
4 rds
10 Evil Wheel
15 Hip Extensions



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Warm Up
:20 on :20 off
Jumping Jacks
Supermans
Spidermans
H.S Hold
Knees 2 Chest

Mobility
PVC Throughs :30
KB Ankle smash 1:30/1:30

Strength
Push Press
3-3-3-3-3-3

WOD
15-10-5
KBS 53/35
T2B or Knees 2 Chest

800m Run w/ Med Ball

5-10-15
KBS 53/35
T2B



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Warm Up
:30 rotations
Air Squats slow
Jumping Jacks
1/2 Burpees
Spidermans

Activation
BB Warm Up

WOD
"31 Heroes"
Teams of 2, AMRAP 31
8 Thrusters 115/80
6 Rope Climbs
11 Box Jumps 24/20
*Partner runs 400m w/ med ball

*One partner works in the gym on the workout. The other partner runs 400m w/ med ball. When runner returns to the gym he/she will pick up on the workout where partner A has left off. 


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Warm Up
Line Drills-Increasing in speed
Mobility- Child's pose 1 min + lat stretch 1 min

Activation
KB teaching
KB Deadlift
KB Hip Pops
KB Russian Swings
KB Full Swings

WOD
For Time
27-21-15-9
KBS 53/35
Burpee
400m Run

Post WOD
Group Stretch



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Warm Up
:30 Bike
:30 Sit Up
:30 Bike
:30 Spidermans
:30 Bike
:30 Push Ups
x2

Activation
Scap Pull Ups
Kips
Clapping Push Ups

Strength
1RM Back Squat

WOD
AMRAP 14
40/30 Cal Bike
15 T2B
12 Front Rack Reverse Lunge 95/65
9 H.R Push Ups



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