front squat's tag archives

04.22.14

Warm-up 1) 4 wall walk EMOM x 5 2) 3 rds, HS walk 40'/ 40 Dubs Barbell 3) Snatch to max for day, then 3x1 (90-95% of mfd) 4) Front squat 5-5-5-3-1+ (75, 75, 75, 85, 95%) Conditioning 5) For time: 50 Wall-ball (20/14-10') 50 Power clean (135/95) Gymnastics 6) For reps: 7-10 rounds each 30sec T2B 30 sec rest 30 sec HSPU 30 sec rest

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.08.14

Warm-up 1) 4rds, 3 wall walk/ 10 air squat/ 30 dub 2) 5 minutes of HS walk practice. Use partner to assist your walking as needed.  Barbell 3) Clean and jerk to max for day, then 3x3 (70-75% of max for day) 4) Front squat 5-5-5-5-5+ (65, 65, 65, 75, 85%) Take 90% of max to use as your training max(TM). You will need to use your TM to determine your loads according to the percentages listed. Record your last set and the extra reps. Conditioning 5) For time: 30 C2B Pull-ups  30 Weig...

04.02.14

Warm-up 1) 100' Inch worm + Push-up 2) Handstand walk practice Barbell 3) Power clean to max Conditioning 4) 3 rounds for time 20 Shoulder to overhead (135/95) 15 Front squat 10 KB swing (70/53) 5 Muscle-up Gymnastics 5) Tabata T2B

03.23.14

1) 3 rds, 20 Jack variations/ 10 Air squats/ 10 Strict HSPU/ 5 Strict Pull-ups 2) Open WOD 14.4 14 min AMRAP 60 cal row 50 T2B 40 Wallball 30 Clean 20 Muscle-up -or- 3) Snatch to hvy repeating each weight 2 times prior to moving on. Rest after each single before attempting second single at the same weight 4) 1 Hang clean + 1 Clean + 1 Jerk (7 sets across) 5) Conditioning: For time 800 meter run 12 Push press(95/65) 12 Front squat 400 9 Push press(135/95) 9 Fron...

03.19.14

Warm-up 1) Practice Front lever 2) 12-10-8 Pistol(per leg)/ Strict HSPU Barbell 3) 1 Push press + 1 Push jerk + 1 Split jerk x 5 sets across 4) 3 Thruster out of rack x 5 sets climbing 5) Front Squat 3-3-2-2-1-1 (use good judgment and opt out or go light if you are still recovering from 14.3) Conditioning 6) 7 rds each Even: 10 Thruster(115/85) Odd: 4 Muscle-ups Gymnastics 7) Tabata T2B

03.10.14

Warm-up 1) 3 rds, 10 Hip extension/ 10 GHD sit-up/ 10 Goblet squats 2) Open WOD 14.2 or Barbell 3) Snatch 8x2reps across  4) Front squat 3-3-2-2-1-1  Conditioning 5) 15 minute AMRAP 15 Box-jump (24/20) 12 KB swings (53/35) 9 Burpees Core 6) 3x10 Dragon flags   

03.02.14

1) 3x400 run 2) Mobility 3) 3-5 rds NFT, 3 TNG Power snatches climbing/ 15 Double-unders -Use this to prime your muscles and to establish transition timing.  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 3 Front squat + 1 Jerk, 5 sets climbing Gymnastics 6) Practice C2B or T2B Team WOD 7) For time:  100 Front squats (135/95) 100 Bar touch burpees 1 team member must complete 1 rope climb at the top of each minute.

02.26.14

Warm-up 1) Jog 800, rest till 6 minutes, Run 400 2) 3rds, NFT, 3-5 Strict Pull-up/ 3-5 Strict dip/ 15 GHD sit-up/ 15 GHD hip extension Barbell 3) 5 rds of each Even: 7 Deadlift (50% of max) Odd: 5-7 Muscle-ups Rest as needed 4) 1 round every 5 minutes x 3 rounds 15 Box jump (24/20) 12 Bar facing Burpee (Jump over any way, Must be facing bar when performing burpee) 9 Front squats(165/110) Thursdays will be rest days during the next 5 weeks. Plan on taking your first stab at th...

01.24.14

1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics Practice 1) Burpee Bar Muscle-up EMOM x 5 rest as needed Burpee Ring MU EMOM x 15 minutes or form breaks down, choose reps, maintain some rest every minute PM) Barbell 1) Snatch to max, start at (95/65) and add 5 lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 2) Front squat 3-3-3-3-3, add 5 lbs to each lift from last we...