Wednesday Jun 29

Front Squat 1RM

Warm Up

General

3 rounds

30s Easy-mod-hard

Ski/Bike/Row

7 Pause air squats

7/7 Banded monster walks 

Specific

2 sets

5 Front rack elbow rotations

5 Tempo Front squats @5s down

3-5 Broad Jumps 

Strength

Front squat

1RM

Score: weight

Scaling Options

Beginner

Every 2 min for 14 min

2 Front Squats @ Heavy 

Workout

7 rounds for time

14 TTB

7 Overhead Squats @ 50/35 KG

200m Run

TC: 21 mins

Score: Time

Scaling Options

Fit

14 Lying Knee Tuck

7 Overhead Squats @ unbroken

100m Run

SC

14 Toes to Eye Level

7 Overhead Squats @ 40/30 KG

200m Run

RX +

Every 3 minutes for 21 minutes

14 TTB

7 OH Squats @60/40 KG

200m Run 

Extras

3 sets

30M Death march

60 sec Weighted Wall sit 

Death march:

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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