front squat

February 19, 2018
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Tuesday, 2/20

Warm Up 3 Rounds 12 Squats* (Pause/Standard/Jumping) 6 Rev Hand Spider Lunges 12 Alt Dead Bugs 6 Squat to Bootstrappers 1:30 Death stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×3 working up Work: 4×2 at same weight (~85% 1 RM, or could do reps) Met […]
January 30, 2018
Photo Dec 16, 10 39 29 AM

Wednesday, 1/31

Warm Up 3 Rounds 12 Squats (pause/standard/jumping) 6 Rev Hand Spider Lunges 12 Alt Dead Bugs 6 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low/:45 high) Strength Front Squat (30 min) Prep: 1×10 w/bar, 3×3 working up Work: 5×3 at same weight EMOM 8 Min (4x each) A) 8 Alt […]
January 17, 2018
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Thursday, 1/18

Warm Up 3 Rounds 10 Squats (Pause/Regular/Jumping) 10 Rev Hand Spider Lunges 10 Alt Dead Bugs 2 Minutes Death Stretch/side (1:00 low/1:00 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×5 working up Work: 3×5 at same weight 3 Rounds NFT 10-15 Single Leg Split Squats/side 20 Spider Plank […]
December 19, 2017
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Wednesday, 12/20

Warm Up 3 Rounds 10 Squats (Pause/Regular/Jumping) 10 Rev Hand Spider Lunges 10 Alt Dead Bugs 2 Minutes Death Stretch/side (1:00 low/1:00 high) Strength Front Squat (30 min) Prep: 1×10 w/bar, 4×3 working up Work: 2-2-2-1-1-1-1 working up to a training max EMOM 10 Minutes (5x each) A) 15 Wall […]
December 15, 2017
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Saturday, 12/16

Warm Up 3 Rounds 12 Squats* (Pause/standard/jumping) 6 Rev Hand spider Lunges 12 Alt Dead Bugs 6 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: 3-3-2-2-2 working up Partner Met Con* 40 Front Squats (M:95/65, W: 63/45) […]
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
Photo Oct 01, 2 26 55 PM

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
Photo Nov 07, 12 29 54 PM

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 […]