M/E Squat Wide Stance AW, 1RM Broad Jump, 5 Rounds 1min OHS@45%1RM, 1min KB Swings 24/16kg, 1min Recovery

MOBILITY WOD-EPISODE 13-Wide Stance Squat Readiness

SUPER YOUTH, BEGINNERS 

(A) Mobility

(B) Glute Activation-3 Rounds X Band Walk, Band Good Morning 20rep

(C) Squat Wide Stance-Work to the limits of your movement

(D) 1RM Broad Jump

(E) Individually for max reps-5 Rounds 1min OHS@45%1RM, 1min KB Swings 16/8kg, 1min Recovery

FROM THE COACH (A) Spend 2mins on each leg twice (B) X-Band Walks, move in a straight line or in circles until your ass is on fire (C) Squat- Lest amount of sets, least amount of reps to 90%. (D) Make sure you record this. It is a good measure of explosive power (E) Just do the work today

INTERMEDIATE  & MASTERS 50-59YRSs

(A) Mobility

(B) Glute Activation-3 Rounds X Band Walk, Band Good Morning 20rep

(C) M/E Squat Wide Stance

(D) 1RM Broad Jump

(E) Individually for max reps-5 Rounds 1min OHS@45%1RM, 1min KB Swings 20/12kg, 1min Recovery

FROM THE COACH (A) Spend 2mins on each leg twice (B) X-Band Walks, move in a straight line or in circles until your ass is on fire (C) Squat- Lest amount of sets, least amount of reps to 90%. (D) Make sure you record this. It is a good measure of explosive power (E) Just do the work today

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) Glute Activation-3 Rounds X Band Walk, Band Good Morning 20reps, Box Squat 10 reps

(C) M/E Squat Wide Stance-Anyway

(D) 1RM Broad Jump

(E) Individually for max reps-5 Rounds 1min OHS@45%1RM, 1min KB Swings 24/16kg, 1min Recovery

FROM THE COACH (A) Spend 2mins on each leg twice (B) X-Band Walks, move in a straight line or in circles until your ass is on fire (C) Squat- Lest amount of sets, least amount of reps to 90%. Anyway can be banded, KB&Chains, straight bar, to a box etc (D) Here for last Effort (E) Just do the work today

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Glute Activation-3 Rounds X Band Walk, Band Good Morning 20rep

(C) M/E Squat Wide Stance

(D) 1RM Broad Jump

(E) Individually for max reps-5 Rounds 1min Russian KB Swings 32/24kg, 1min Stiff Legged KB Deadlifts 32/24kg, 1min Recovery

FROM THE COACH (A) Spend 2mins on each leg twice (B) X-Band Walks, move in a straight line or in circles until your ass is on fire (C) Squat- Lest amount of sets, least amount of reps to 90%. (D) Make sure you record this. It is a good measure of explosive power (E) Just do the work today