• 10212025

    Warm Up
    AMRAP5
    30 Jump Rope
    10 Air Squat
    30 Jump Rope
    10 Knuckle Drap
    30 Jump Rope
    5/5 Worlds Greatest Stretch

    Followed By BBWU

    Skill
    5 Back Squat (Light) + 8 Alt Step Up
    5 Back Squat (Light+) + 4 Small Hop + 8 Tall Hop
    5 Back Squat (moderate) + 3 Box Jump

    Strength
    E2:30 x6sets (15min)
    5 back Squat (building)
    5 Box Jump

    Accessory
    3 Sets
    10-12 Seated Strict Press
    5 Strict Pull Up (10 Ring Row)

    Conditioning
    EMOM10
    Min1: 10/10 Staggered RDL
    Min 2: 20/16cal Bike + 10 Sit Up

  • Athlete Notes

    This session builds lower-body strength and explosive power by pairing heavy squats with tall box jumps. Drive hard through the floor on each jump with full extension, resting about 10 seconds between reps for maximum power and quality.

    Condirtioning today is about being smooth on transitions, with 20 reps to complete on even minutes and 30 on the odd minutes, on top of urgency we’ll need to focus on intention.

Results

Matt Cormier
95/135/175/195/205/225
4 sets with 24", 2 sets 30"

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Craig
Backsquat 135/145/145/155/165/165
Presses 24
SSRDL 40
Sit-up 6

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Keslie
Back squat 85/105/105/105/105/105
Presses 9/12/12
SSRDL 25

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Andrea
Back squat 85/105/105/105/105/105

Presses 12lb

SSRDL 25lb

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