Thursday Jan 27

What... Front Squats again =]

Warm Up

EMOM 4 min

30 Sec Bike

30 Sec Rest

Mobility

  • Quads
  • Glutes
  • Hamstring

 2 Sets

3 Slow Front Squat 3030

10m Duck Walk

10 Thoracic Openers

10 Dynamic Hamstring Stretches

Strength

Front Squat

 6 Sets @ 85%

3 Front Squat + 6 Back Squat

Workout

3 RFT

 10 Clean and Jerk 70/55 Kg

10 C2T Pull Ups

30 Wallballs 20/14 Lb

RX+

BB – 80/60 Kg

Bar MU

SC

BB – 50/35 Kg

Pull ups/Banded Pull up

Fit

BB – 40/30 Kg

Ring Row

Extras

Conditioning

5RFT

1 Round of DT

3 HSPU

8 Pistols

20 DU

Accessory

3 sets

12 Ring Row

12 Pronated Low Ring Face Pulls

12 Skull Crushers

Core

10 min

30 on/15 off

Rotating Planks

Sit-up Sliders/V-Sit Sliders

Crossbody Mountain Climbers

Candlesticks to Jumps

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