Tagged as: FRONT SQUAT

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WOD 3.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Front Squat RX 60 kg, 2nd 15 Hand Release Push Ups, 3rd 12 Cal Ski Erg (45 sec Cap), 4th 15 Ring Rows, 5th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 17.10.19 (GW)

PRO/R00KIES: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups.

MASTER CLASS: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups. Cash out 50 m HAND WALK.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 10.10.19 (GW)

PRO/R00KIES: For time 9-15-21-15-9 Front Squat RX 50 kg, Hand Release Push Ups, V Ups. Cash Out 20 Strict Chin Ups.

MASTER CLASS: For time 9-15-21-15-9 Front Squat RX 60 kg, Hand Release Push Ups, V Ups. Cash Out 20 Ring Muscle Up.
HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 12.9.19 (GW)

PRO/R00KIES: For time 21-15-9 Power Clean RX 50 kg, Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50 kg, Toes to Bar. 18 min Cap

MASTER CLASS: For time 21-15-9 Power Clean RX 50-60-70 kg, Bar face Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50-60-70 kg, Toes to Bar. 18 min Cap

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 3.9.19 (MGW)

PRO/ROOKIES: For time: 250 m Run, 9 Front Squat RX 60 kg, 40 Hand Release Push Ups, 250 m Run, 15 Front Squat RX 60 kg, 30 Hand Release Push Ups, 250 m Run, 21 Front Squat RX 60 kg, 20 Hand Release Push Ups, 250 m Run.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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WOD 29.8.19 (GW)

PRO/R00KIES: 18 min AMRAP 15 Toes to Bar/Knees to Chest, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg.

MASTER CLASS: 18 min AMRAP 15 Toes to Rings, 12 Front Squat RX 40 kg, 9 Hang Power Snatch RX 40 kg, 5 Ring Muscle Up.

HEAVY DAY:
A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches

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WOD 27.7.19 (GW)

PRO/R00KIES: 10 Rounds For time 7 Front Squat RX 60 kg, 9 Strict Chin Ups, 15 V Ups

ENDURANCE: 2 Rounds of:
3*200 m Run with 1 min REST between intervals,
3*15 Cal Assault with 1 min REST between intervals,
3*50 DU with 1 min REST between intervals,

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 16.7.19 (MGW)

PRO/ROOKIES: For time – 27/21 Front Squat RX 60 kg, 27/21 Chest to Bar, 200 m Run, 21/15 Front Squat, 21/15 Chest to Bar, 400 m Run, 15/9 Front Squat, 15/9 Chest to Bar, 600 m Run.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 18.6.19 (MW)

PRO/ROOKIES: 3 Rounds of: 2 min Max Cal ROW, 2 min REST, 2 min AMRAP 7 Front Squat RX 60 kg, 5 Push Press RX 60 kg, 2 min REST,

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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