Included in Warm-Up:
EMOM 8:
1) Front and Rear Foot Elevated Split Squat x 6 @ 32X1 (weak side)
2) Midline Work
3) Front and Rear Foot Elevated Split Squat x 6 @ 32X1 (strong side)
4) Midline Work
*possible examples of midline work: barbell roll outs x 6-8 / planks x 30-40 sec / side planks / alternating side planks / plank plate slides / FLR on rings / knees to elbow FLRs / GHD sit ups
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 3/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Back Squat:
Work up to a tough 5 (beat last week)
Then, 2 x 5 @ 90% of the tough 5
WOD:
3 Rounds:
10 Alternating Pistols
15 Box Jumps (24/20)
200m Run