Tag Archives: Front squat

WOD Monday March 29th

Warm up: 2 minutes on a thing / 10 Single leg hip bridge / 20 Banded good mornings Every 2 minutes for 6 sets: 1 Front squat ( Max out next week ) 2. “Billy” For time: 100 reps ground to overhead 95 / 63 – Any method may be used: snatch, clean and jerk etc.,Continue reading “WOD Monday March 29th”

WOD Monday March 15th

*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup! Warm up: 2 minutes on a thingContinue reading “WOD Monday March 15th”

WOD Monday March 8th

Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103  

WOD Monday February 22nd

Warm up:  400 meter run / 30 kb swings / 12 kang squats Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( PickContinue reading “WOD Monday February 22nd”

WOD Thursday February 18th

Warm up: 3 rounds : 5 Front squats / 5 jerks / 5 hang power cleans Every 90 Seconds for 8 sets: 1 Clean + 1 Front squat + 2 jerks 2. Every 75 seconds for 6 sets: 1 Clean and jerk 3. Every 60 seconds for 4 sets: 1 Clean 4. For time: 500Continue reading “WOD Thursday February 18th”

WOD Monday February 1st

Hey guys, we have been open for 12 years today! Thanks so much for sticking with us! Warm up: 3 Rounds: 10 Air squats / 10 med ball good mornings / 10 cal bike or row Back squat: 3 x 3 @ 90% 2. “12 Years” 12 Rounds for time: 12 Pullups or 12 burpeesContinue reading “WOD Monday February 1st”

WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats Back squat: 2 sets of 5 @ 85% 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3 Deadlifts 3 Hang power cleans 3 Front squats 3 Jerks 300 Meter run Same weightContinue reading “WOD Monday January 18th”

WOD Monday December 28th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses Every 3 Minutes for 5 sets: 1 Overhead squat 3 Front squats 5 Back squats *YouContinue reading “WOD Monday December 28th”

WOD Tuesday November 17th

Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility Handstand Pushup: 3 sets of max reps 2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can) *You are welcome to superset these 3. For time: 30 ShoulderContinue reading “WOD Tuesday November 17th”