Posts tagged with ‘front squat’

  • WOD Blog | Workout of the day

    TUESDAY 04-12-2018

    - by Admin

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 5-8 box HSPU
    Odd: 3-5 strict pull-ups

    B: STRENGTH

    Front squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 4-6 strict deficit HSPU
    Odd: 4-6 bar muscle-ups

    B: STRENGTH

    Back squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

  • WOD Blog | Workout of the day

    MONDAY 03-12-2018

    - by Admin

    HAPPY BIRTHDAY FOR SATURDAY TO COACH TAYLA ROHLANDT, FOR SUNDAY TO DEAN REIS, AND FOR TODAY TO KATHY MORIARTY!

    LEVEL 1

    A: BARBELL CONDITIONING

    Hang power clean + front squat
    5 sets of (1+1)x3

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

    LEVEL 2

    A: BARBELL CONDITIONING

    Hang clean
    Build to a heavy triple

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    MONDAY 05-11-2018

    - by Admin

    A. CONDITIONING

    EMOM 16:
    1: 8 Dbl KB front rack reverse lunges/leg, heavy

    2: 20 sit-ups
    3: 15/12 cal. bike
    4: Rest

    B: STRENGTH

    Level 1 – Paused front squat
    5×3, all heavy

    Level 2 – Paused back squat
    5×2, 80%

  • WOD Blog | Workout of the day

    FRIDAY 19-10-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNA GADNEY!

    LEVEL 1

    A. GYMNASTICS SKILL

    8 sets on parallettes/boxes:
    3 shoot throughs
    2 push-ups
    1 frog stand hold (up to 30 sec)

    B. STRENGTH

    TnG power jerk
    3 OTM x 10
    Ascending load, must be cleaned

    C. CONDITIONING

    10-1 reps of:
    Goblet squat, 28/20
    Jumping pull-ups

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets on parallettes/boxes:
    3 shoot throughs
    2 push-ups
    1 frog stand hold (up to 30 sec)

    B. STRENGTH

    TnG power jerk
    3 OTM x 10
    Ascending load, must be cleaned

    C. CONDITIONING

    10-1 reps of:
    Dbl KB front squat, 24/16
    C2B pull-ups