Thursday Jul 28

Front Squats

Warm Up

General

2 rounds

60 sec Row

30sec/ side Elevated Banded ankle rocks

30sec Full squat T spine rotations

Activation

2 rounds

4/4 Front foot elevated, front rack split squats*

4 Front rack elbow rotations

* Elevate the front foot with a stack of plates or a lower box. 

Strength

Front Squat

E2MOM for 10 minutes

Set 1: 5 @80%

Set 2: 4 @ 85%

Set 3: 4 @ 85%

Set 4: 4 @ 82%

Set 5: 4 @ 82%

Score: Weight

Scaling Options

Beginner

5×4 @ Tempo Across 

Workout

3 rounds

30 Box Jump Over (step down)

30 Alternating DB Clean and jerk 22.5/15 KG

TC: 15 mins

Score: Time

Scaling Options

Beginner

20 Box Jump or step ups

20 Alternating DB Clean and jerk @ moderate

Intermediate

25 Box Jump Over (step down)

30 Alternating DB Clean and jerk 15/10 Kg

Accessories

EMOM 9

Min 1: 10 Cal Row @Hard damper

Min 2: 10 Heavy Wallballs 

Min 3: 10 Band resisted jumping squats 

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 …

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