1. Movement Prep/Activation

Hip Halo Warm-Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM………….Increase
<= 120#…….start at 60% and increase by 2.5 pounds every other week (or 2.5 every week)
125-185#…..start at 50% and increase by 5 pounds every week
190-255#…..start at 60% and increase by 5 pounds every week
260-360#…..start at 50% and increase by 10 pounds every week
>= 365#……..start at 50% and increase by 15 pounds every week

Freedom (RX’d)
5 Rounds

10 Pistols
12 Burpee Box Jump Overs (24/20)
14 Knee to Elbow

Independence
5 Rounds
8 Pistols
10 Burpee Box Jump Overs (24/20)
10 Knee to Elbow

Liberty
5 Rounds
10 Reverse Lunges (DB)
10 Up Downs + Box Step Up (24/20)
10 Hanging Knee Raises

Goal: Sub 13 Min

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 45 Second Ring Tricep Stretch
2x 1 Minute Ring Bicep Stretch
2x 10 Reverse Leg Raises (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.