front squats

Wednesday, April 25, 2018

Skill: Double Unders – 6 Rounds of
:30 Work / :30 Rest

Workout: “DIRTY 30”
For Time:
30 Box Jumps (24″,20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Monday, December 11, 2017

Strength: Front Squats:
5x sets of 4 @ 90%
2 Strict Pullups + 2 Empty Barbell OHS

Workout: For Time :
100 Calorie Row
*Every 25 calories perform:
3 Chest to Bar Pull-ups
3 Squat Snatches (135/95)
2 Chest to Bar Pull-ups
2 Squat Snatches
1 Chest to Bar Pull-up
1 Squat Snatch

Accessory: 50 Kip Swings (Hollow / Arch) Hand Stand Hold X 5 Minutes

Monday, November 20, 2017

Strength: Front Squats:
5×5 @ 70% with :3 pause in the bottom for the 1st rep

Workout: Every minute on the minute for 16 minutes of:
Min 1-5: 12 Dumbbell Power Snatches (50/35)

1-minute rest

Min 7-11: :40 Bicep Bumper Holds (45/25)

1-minute rest

Min 12-16: 10 Handstand Push ups

Monday, November 13, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 3RM
Set 2-6 reps @ 75% of 3RM
Set 3-Max Reps of 3RM
Set 4-Adjust weight BASED on the NUMBER of reps in set 3.
*5 Strict Pullups after each Front Squat Set

Workout: As Many Rounds as Possible in 10 minutes of:
14 Chest to Bar Pull-ups
50’ Lunges with DB/KBs in the Front Rack (50/35)
20 Calories Rowing

 

Monday, November 6, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 3rm
Set 2-6 reps @ 75% of 3rm
Set 3-Max Reps of 3rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3.
*Kip Swing X 10 after every set

Workout: 3 Rounds for Time of:
3 rounds of the couplet = 1 Round
7 Burpee Box Jump Overs (24,20)
7 Unbroken Toe to Bar

Rest 3 minutes after each round

Accessory: 
Back Extensions on GHD:
4 Sets X 15 Reps

Mobility:

2:00 X Dragon Stretch RT/LT
1:00 X Seal Pose
2:00 X Standing Straddle

Monday, October 30, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 3rm
Set 2-6 reps @ 75% of 3rm
Set 3-Max Reps of 3rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: As Many Rounds as Possible in 15 minutes of:
15 Chest to Bar Pull ups
15 Box Jumps (24,20)
15 Kettlebell Russian Swings (53,35)
(40,32) Calories Airdyne