Posts tagged with ‘front squats’

  • WOD Blog | Workout of the day

    TUESDAY 11-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    A: BARBELL CONDITIONING

    LEVEL 1

    Thruster
    5 x 5, ascending load (from racks)

    LEVEL 2

    Cluster
    Build to a heavy RESET triple in 15 mins

    B: CONDITIONING

    LEVEL 1

    AMRAP 7:
    3 DB renegade rows
    7 Dbl DB front squats

    LEVEL 2

    AMRAP 7:
    3 ring muscle-ups
    10 front squats, 61/43

  • WOD Blog | Workout of the day

    MONDAY 15-10-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 and 1/4 Front Squats
    5 x 3, 75%
    Sets across

    B. CONDITIONING

    EMOM 15:
    1: Kipping pull-ups, reps at 60%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict hanging leg raises

    LEVEL 2

    A. STRENGTH

    1 and 1/4 Front Squats
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    EMOM 15:

    1: Kipping ring muscle-up, reps at 70%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict TTB

  • WOD Blog | Workout of the day

    FRIDAY 12-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULLING

    Max unbroken horizontal ring row
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    18/12 cal. row
    15 slam balls
    9 front squats, 50/35

    LEVEL 2

    A. GYMNASTICS PULLING

    Max unbroken ring muscle-ups (kipping)
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    21/15 cal. row
    15 C2B pull-ups
    9 overhead squats, 61/43

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heavies 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • WOD Blog | Workout of the day

    MONDAY 23-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO NICOLE GENADE!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM 6:
    Even: 30 sec active hang
    Odd: 20 sec ring dip support

    2: Strength
    Strict pull-up
    5 x 8

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 5 for the day in 5 sets

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1: Warm-up
    EMOM6:

    1 chest to rings pull-up
    1 tuck to inverted hang
    1 skin the cat

    2: Strength
    Strict muscle-up
    5 x max reps

    *60 sec rest between sets

    B. LOWER BODY STRENGTH

    Front squat
    Build to your heaviest 3 for the day in 5 sets