Front Squat

W WOD – THANKS GOD IT’S HEAVY FRIDAY 03.11.23 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Front Squat

FRONT SQUAT LOADING in 12 min
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
3 Front Squats (increasing load)

CONDITIONING
“FRONT SQUAT”

10 Sets For Load:
Front Squat
10-9-8-7-6-5-5-3-2-1

Beginner Option:
Front squat 3-3-3-3-3-3-3

Rest 2.30min Between Set

WG WOD – Tuesday 20.06.23 – “the sloping pattern”

MOBILITY & WARM UP

1 set:
3:00 Row
– Row at a slow/moderate pace here just to start getting warm.

1 set:
:30 mountain climbers
5 walkout
5 KB windmills/arm

1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm

1 set:
:30 lateral burpees over the KB
20 KB swings

SKILLS & SPECIFIC WARM UP
Front Squat

take 10:00 to build Up to 5 Front Squat weight from the floor

4 Sets
3 Front Squat #workout weight
3 Push-ups

CONDITIONING
“The Sloping Pattern ”

For time:
21-15-9:
Front Squat #70/50
Deficit Push Ups on plate @20

GW WOD – TUESDAY 02.08.22 –“MANGO”

WARM UP

4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump

SKILLS & SPECIFIC WARM UP
PVC Clean Warm Up – Front Squat – Ring Dip

5 Clean Deadlift
5 Muscle Clean
5 Partial Front Squat
Keep bar over body.
5 Hang Power Clean
3 Squat Clean

Accessory
EMOM 10:
1 Hang Squat Clean + 2 Front Squats

Build in weight every Round ( find heavy of the day )

CONDITIONING

“MANGO“

AMRAP 12
8 Ring Dips
4 Facing the Bar Burpees
2 Front Squats #90% heaviest of the day

W WOD – HEAVY WEDNESDAY – 13.07.22 – “FRONT SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat

10 minutes for first Attemp:
Front Squat

1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
3 Sets
5 Front Squats (increasing load)

CONDITIONING

“HEAVY BACK SQUAT”

1 ROUND EVERY 3 MINUTES
5 Sets for Load:
5 Front Squats

W WOD – THANKS GOD IT’S FRIDAY 04.03.22 – “FRONT SQUAT”

WARM UP
MOBILITY & WARM UP

Amrap 8′:
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers

MOBILITY & SKILLS
Front Squat

Set 1:
10 Back Squats (Barbell)
10 Plank to Downdog
5 Staggered Stance Good Mornings / Leg
Set 2:
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
Set 3:
7 Front Squats (1st warm-up set)
• Add 10-45# to each side of the ba

CONDITIONING
“FRONT SQUAT”

EVERY 2′:30″

5 Sets For Load:
10 Front Squats

MGW WOD – TUESDAY 26.10.21 – “SLINGSHOT”

MOBILITY & WARM UP

12 Minute AMRAP:
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction
20 Hollow Body Rock

SKILLS & SPECIFIC WARM UP
Front Squat – Pull Up

CONDITIONING
“SLINGSHOT”

2 Rounds for Time:
100 Double Unders
15 Front Squats #61/43
10 Strict Pull-ups

Scaled Version

2 Rounds for Time:
150 Single Unders
12 Front Squat #43/30
8 Banded Pull Ups

W WOD – THURSDAY 16.09.21 – “ FRONT SQUAT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
FRONT SQUAT

CONDITIONING

“FRONT SQUAT”

2-2-2-2-2-10-10
*Go every 3 minutes
*Build in load

W WOW – TUESDAY – 06.07.21 – “10 FRONT SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Front Squat

CONDITIONING

“10 FRONT SQUAT”

Every 3 mins for 15 mins
10 Front Squat
*Build in load