Back Squat 5 x 5 – Test your 5 Rep Max. Work up to a heavy set of 5.


10 Min AMRAP
5 CTB Pull Ups
10 Squats
5 Ring Dips

10 Min AMRAP
5 One Ring Body Rows
10 Squats
5 Dips (Dip Stn is Rx)


Focus is on improving your squat. Today Wall Squat.

The Wall Squat

What is it: A squat performed whilst standing close to and facing the wall, with your hands against the wall but no other part of your body permitted to touch it.

How to do it: Stand a foot’s width (as opposed to a foot’s length) away from the wall in a shoulder width stance. Stretch your arms out above your head and place them against the wall, with your arms parallel. Send your hips back and lower yourself down under control into a perfect full squat, with your hands remaining against the wall, but not allowing your head or torso to touch the wall.

Focus On: Pushing your knees out and your chest up – both of which will stop you hitting the wall and help you to keep your chest up and maintain optimal back position and torso angle whilst hitting a deep squat. Also try to keep your arms as vertical as possible.

Advanced tip: Bring yourself closer and closer to the wall, until you can perform a full squat with your toes touching the wall.




Five rounds for time of:
Run 800 meters
32/24kg Kettlebell swing, 30 reps
30 Pull-ups



Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
52.5/35kg Push Press, 20 reps
30 Pull-ups


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege


Impact Forces: How to Avoid Achilles, Shin, and Foot Injury: Part 2

Now that you have a basic understanding of impact forces and what happens to our lower limbs when we heel strike, we can talk about the reasons behind the common injuries of the lower leg and foot.