front squat

December 5, 2017
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Wednesday, 12/6

Warm up 3 Rounds 12 Squats* (Pause/standard/jumping) 8 Rev Hand Spider Lunges 4 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×5 working up Work: 5-5-3-3-3 working up Met Con 3 Rounds for time (10 Minute cap) 7 KB Front Squats […]
November 29, 2017
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Thursday, 11/30

Warm up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Jump Squats 6 Rev Hand Spider Lunges 1 Min Band Super Front Rack stretch/side 1 Min Death stretch/side Strength Pause Front Squats* (30 min) Prep: 1×5 w/ bar, 3×5 working up Work: 6×2 at same weight *two count […]
November 24, 2017
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Saturday, 11/25

Warm up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 1 Min Standing Band Lat/Tri Stretch/side Strength Pause Front Squats* (30 min) Prep: 1×5 w/ bar, 3×5 working up Work: 5×3 at same weight Team Met Con (in 3s) 250 […]
November 14, 2017
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Wednesday, 11/15

Warm Up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Jump Squats 6 Rev Hand Spider Lunges 1 Min Band Super Front Rack stretch/side 1 Min Death stretch/side Strength Pause Front Squats* (30 min) Prep: 1×5 w/ bar, 3×5 working up Work: 5-3-3-2-2-2 *two count pause at the […]
November 6, 2017
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Tuesday, 11/7

Warm Up 3 Rounds 6 Pause Squats 6 Alt Bird Dog 6 Alt Samson Lunges 6 Rev Hand Spider Lunges Mobility 1 Min Standing Band Lat/Tri stretch/side 1 Min single leg flexion/side Strength Pause Front Squats* (25 min) Prep: 1×5 w/ bar, 3×5 working up Work: 5-5-3-3-3 *two count pause […]
October 23, 2017
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Tuesday, 10/24

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 6 Rev Hand Spider Lunges 12 Band Good Mornings Prep: 1×3 Hang Hi Pull+ 3 Hang Power Cleans+ 6 front squats (bar only) 2×2 Cleans+3 Front Squats (working up) +3 Kip Swings+ 6 Step Ups (3/side) 1x 2 Cleans+3 Front […]
October 16, 2017
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Tuesday, 10/17

Warm Up 2 Rounds 10 Pause Squats 10 Rev Hand Spider Lunges 10 Alt Dead Bugs 1:30 Death Stretch/ side (:45 low/ :45 high) then 3 Rounds 5 Jump Squats 10 Wrist Circles/direction Strength Front Squat (30 Min) Prep: 1×10 w/ bar, 5-5-3-3 working up Work: 3-3-2-2-1-1 working to Training […]
October 4, 2017
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Thursday, 10/5

Warm Up 3 Rounds 5 Pause Squats 10 Spider Lunges 5 Squat to Bootstrappers 10 Alt Dead Bugs 1:30 Death Stretch (:45 low/:45 high) Strength Front Squat (30 min) Prep:1×10 w/ bar, 3×3 working up Work: 3-3-3-2-2-2 working up Finisher 3 Rounds NFT 12 Single Leg Split Squats/side (Scale up […]
December 26, 2016
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Tuesday, 12/27

Warm-Up 4 Rounds 4 Spider Lunge w/ reach up 8 Pause Squats 4 Rev Hand Spider Lunge 8 Alt Dead Bugs Mobility 1 Min Death stretch/side 1 Min Band Super front Rack/ side Front Squat (35 m) Prep: – 1×10 w/bar, 5-3-3-3 working up Work: – 5-4-3-2-1 work up for […]