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
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …