Monday Jul 4

Front Squats

Warm Up

General

3 sets

60 sec Bike or Row

30 sec Air squats

30 sec Curtsy lunges 

Mobility

PNF Front rack mobility

5 reps per side

-contract 3sec

-stretch 3sec

Specific

2 sets

-5 Tempo Front Squats @4.2.X.1

-5/5 Cossack squats

– 5 x TTB timing drill

Strength

Front squat

 Every 3 mins for 12 minutes

5 reps @ 65-75-75-70 %

Score: Weight

Scaling Options

Beginner

70% across all sets or RPE 7/10

Workout

6 rounds for time

14 TTB

14 DB Step up overs 2 x 22.5/15 KG

Score: Time

Scaling Options

Fit

14 Hanging Knee Raise

14 DB Step ups @ 1x moderate

SC

14 Toes to eye level

10 DB Step up overs 2 x 15/10KG 

RX +

6 rounds for time

14 CTB

14 DB Step-ups @ 2 x 22.5/15 KG

Accessory

Core

3 sets 8/8 Banded Rotations/ Side

Rest 15 sec

30 Hollow body rock 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

Leave a Comment

Your email address will not be published.