Wednesday Aug 10

Front Squat

Warm Up

General

2 Sets

30 second machine @ easy

5 Pause air squats

5m duck walk

5 Pause air squats

30 second machine @ hard 

Mobility

90/90 Hip Rotations

Specific

8/8 Single Leg Glute Bridge

8/8 FFE Split Squat

3 Front Squat @ 33×0

Strength

Front Squat

1 x 4 @75%

1 x 3 @80%

1 x 2 @85%

1 x 4 @80%

1 x 3 @85%

1 x 2 @90%

Rest 2-3 minutes between sets

TC: 16 min

Score: Weight

Scaling Options

Beginner 5 x 4 @ RPE 7 

Workout

For Time

Break up as desired

100 Wallballs @ 20/14lbs

100 KB Swings @ 24/16kg

TC: 14 min

Score: Time

Scaling Options

Fit

60 Wallballs @14/10 lbs

60 RKBS @24/16

SC

80 Wallballs @ 20/14lbs

80 KB Swings @24/16 

RX+

KB – 32/24 KG

Extras

Poliquin step-ups

3 x 8/leg

Rest 60 seconds between sets 

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