Front Squat

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

W WOD – MONDAY 20.05.21 – HEAVY DAY – “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

SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat

CONDITIONING

HEAVY FRONT SQUAT*

Every 3 Minutes:
Front Squat
3-3-3-2-1-1-1-1

GW WOD – THURSDAY 22.04.21 – “DISCENT OF HELL”

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

SKILLS & SPECIFIC WARM UP
10′ Min. Practice Pull Up

CONDITIONING

“DISCENT OF HELL”

10-9-8-7-6-5-4-3-2-1
reps for time of:
Box Jump Overs
Front Squats #61/40
Pull-ups

WM WOD – THANKS GOD IT’S FRIDAY 26.03.21 – “GET READY”

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:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders

CONDITIONING
“GET READY”

5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load

the score is the slowest time

WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

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:
10 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

GW WOD – WEDNESDAY 03.02.21 –”PUNCH THE HEAD”

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:
10 Push Up
10 Wall Squat
5 Spiderman + Reach (each side)
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Barbell Warm Up

2 Rounds Not For Time: (Increse Weight Every Rounsds)
4 Hand Stand Push Up
2 Front Squats
2 Thrusters
2 Push Press

CONDITIONING
“PUNCH THE HEAD”

AMRAP 16 Minutes:
8 Hand Stand Push Up
4 Front Squats #52,5/35
4 Thrusters #52,5/35
4 Push Press #52,5/35

W WOD – THURSDAY 17.12.20 – “DEAD MAN DO FRONT SQUAT”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Air Squat – Squat Therapy

CONDITIONING

“DEAD MAN DO FRONT SQUAT”

50 Rounds of 3 Seconds Works, Followed by 3 Seconds Rest of

Front Squat #52/35

Then

BRING SALLY UP BACK SQUAT #50%BW