Warm Up
Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
On Coaches Call Out
30 Seconds Skipping or Double Unders
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom
3 Reps: Burpees
Strength
Front Squat
Sets x Reps: 4 sets x 2 reps @ 88% 1 Rep Max / E2MOM
Front Squat (3 sec eccentric)
Sets x Reps: 2 sets x 2 reps @ 75% 1 Rep Max / E2MOM
WOD
AMRAP 8 Minutes ~ In Pairs ~ YGIG
COMPETITIVE
5 Front Squats Each (155/105)
10 Burpees Each
50 Double Unders Each
*Add 10LB to the Front Squat Each Round.
PERFORMANCE
5 Front Squats Each (95/65)
10 Burpees Each
50 Double Unders or 85 Single Unders Each
*Add 10LB to the Front Squat Each Round.
LIFESTYLE
5 Front Squats Each (95/65)
10 Burpees Each
50 Double Unders or 85 Single Unders Each
*Add 10LB to the Front Squat Each Round.
Stimulus: This Is an Ascending Weight Ladder, Do the Front Squat From the Rack and Rest as Needed. the Weight Should Be About 55% of Your 1 Rep Max.