Tag Archives: Front squat

WOD Monday October 19th

Warm up: 2 Rounds: 20 jumping jacks / 15 Banded good mornings / 10 Glute ham sit ups Every 45 seconds for 10 sets: 1 Back squat @ 80% – 85% ( focus on speed) 2.  “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings @ 1.5 / 1 pood ( AmericanContinue reading “WOD Monday October 19th”

WOD Tuesday October 6th

Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row  

WOD Monday September 28th

Warm up:  2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 1 Front squat + 5 Back squats *Sets across. Go heavier than last week 2. For Time: 1000 Meter Row 80 Kettlebell Snatch (40 per arm) 60 Ring Push ups 40 PullContinue reading “WOD Monday September 28th”

WOD Monday September 21st

Warm up:  2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”

WOD Monday September 14th

Warm up:  2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”

WOD Tuesday September 8th

Warm up:  2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 4 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 4Continue reading “WOD Tuesday September 8th”

WOD Wednesday August 26th

Warm up: Get ready to lift weights / Dynamic mobility / Empty bar work Every minute on the minute for 6 Minutes: Do 1 clean and add 1 front squat every minute. The last set should be 1 clean + 5 Front squats Rest 1 minute: Repeat with heavier weight Rest 1 minute: As manyContinue reading “WOD Wednesday August 26th”

WOD Tuesday August 18th

Warm up:  2 Rounds of: Ring row x 12 / Plate press x 12 Every 90 seconds for 6 sets: 2 Strict Press, 2 Push press 2. Every 90 seconds for 6 sets: 6 Kneeling squat jumps 6 Front squats ( from the floor, ascend in weight )