Heavy Squats
Warm Up
General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
Mobility
Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg
Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending Tempo 4.1.X.1
Weightlifting
Back Squat
5 x 1 @90%+
Rest as needed between reps
TC: 15 min
Score: Weight
Scaling Options
Beginner
5x 3 @ Heavy but controlled
Workout
10 Rounds for time
7 Burpee CTB
30 Double unders
TC: 15 min
Score: Time
Scaling Options
Fit
7 Burpee Jumping Pull Up
30 Single unders
SC
7 Burpee Pull Ups
20 Double Unders
Accessories
Bird dog 3 x 10/side
Rest 60 seconds between sets
Hold every rep for 6 seconds
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
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