Day 2 of Front Squats
Warm Up
2 Sets
10 Cal Bike/Echo Bike
5 Hamstring Stretch
5 Pidgeon Stretch
2 Sets
5/5 Single Leg Glute Thrust
5/5 Cossack Squats
5/5 Box Step Ups
Strength
Day 2 Squat Cycle
Front Squat
5 x 5 sec hold @ 105%+ of 1RM
-into-
Work up to 5RM
Workout
RX
AMRAP 20min
8 CTB
10 Box Jumps 30/24”
15/12 Cal Row/Ski
SC
AMRAP 20min
8 Pull ups/Banded Pull ups
10 Box Jumps 24/20”
15/12 Cal Row/Ski
Fit
AMRAP 20min
8 Banded Pull ups/Ring Row
10 Box Jumps 24/20” or Step Ups
12/10 Cal on C2
Goal: Upper Pull endurance
Extras
Weightlifting
Clean and Jerk
3 x 1 + 1 + 1 @ 80%
Accessory
3 sets
8 BB Weighted Hip Thrust
8 Strict T2B
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 …