Strength
a) Front Squat – 1×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @90%+
b) DB Bicep Curls – 4×10 (control eccentric)
—Superset a/b every 3 min. Work up to a heavy single.
Conditioning
5 RFT
10 Back Rack Lunges 175/115#
2 Rope Climbs 15ft
60 Double Unders
WOD Notes: Goal is 9-12 minutes. Lunges should feel challenging for 10 reps unbroken. RC sub = Climb 10-12ft, 12 Ring rows, 4 Heavy pulleys, or 3 up/downs. DU sub = 30 DU, 30 Lateral hops over barbell, or 120ft versa.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×10
“Carve Your Pumpkin” – Wk 3 Day #1
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (5×8 – each leg Heavier)
Option #2 – Banded (just above knee) – (4×12 – each leg)
Option #3 – No Resistance. Just bodyweight. (4×20 – each leg)
***Pause each rep for at least 2-3 sec at the top with foot above hip level