Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Tag Archives: Front Squat
Thursday 05.01.25
Warm-Up 10-8-6-4-2: Muscle Cleans Front Squats Calorie Row Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic …
Tuesday 04.29.25
Warm-Up A) 2 Rounds: 250m Row 10 Wall Balls 10m Broad Jump B) EMOM x 2 minutes: 4 Front Squat, with’ an empty barbell 4 Push Press, with an empty barbell 4 Thrusters, with an empty barbell – Sit-Ups in the remaining amount of time Strength Hang Clean Above The Knees + Hang Clean Below …
Wednesday 04.23.25
Warm-Up A) 2 Rounds: 200m Row 15 Air squats 10 Lunges B) 3 Rounds: 9 Wall Balls, 20#/14# 15 Knee Raises 21 Double-Unders Strength Front Squat Heavy 8 Then 3 sets x 8 reps at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and …
Thursday 04.17.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Singles 20 Sit-Ups 40 Plank Hold 20 seconds Rest Strength Front Squat Heavy 8 Then 2×8 at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform …
Monday 04.14.25
Warm-Up A) Every 4 Minutes x 3 rounds: 200m Run 10 Wall Balls, 12#/10# 10 Empty Bar Deadlifts, 20” B) 4 Rounds: 4 Strict Press, with an empty bar 8 Front Squats, with an empty bar 6/6 Kettlebell Windmill Workout Capacity For Time: 1600m Run 800m Row 40 Calorie Bike 20 Overhead Squats RX: 95#/65# …
Saturday 04.12.25
Warm-Up A) 2 Rounds of: 200m Row Rest 30 Seconds 200m Run Rest 30 Seconds B) 10-8-6-4: Push-Ups Front Squat, with an empty bar Strength Front Squat Heavy 8 Then 2 sets x 8 reps at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number …
Friday 04.11.25
Warm-Up A) 10 Step-Ups on a box 10 V – Ups 5 Push-Ups 5 Strict Pull-Ups B) 2 Rounds: 8 calorie Bike 8 Strict Press, with a barbell 8 Front Squats, with a barbell Strength EMOMx10 2 Power Clean From Floor Objective: start with between 60-65% of 1RM, If you do not have an established …
Thursday 03.27.25
Warm-Up A) 2 Rounds: 500m Row 15m High Knees 15m Butt Kickers 15 Goblet Squats B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low …
Wednesday 03.19.25
Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …
Sunday 03.16.25
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Thursday 03.13.25
Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …