Front Squat + Tabata
Front Squat + Tabata Strength Workout (SWOD) 5/5/3/1 Front Squat (65, 75, 85, 100+%) Workout of the Day (WOD) Tabata 3mins Each A. Renegade Rows (45/25) B. DB Sit Ups C. Alternating 1 Arm KB Swings (44/26)
Front Squat + Tabata Strength Workout (SWOD) 5/5/3/1 Front Squat (65, 75, 85, 100+%) Workout of the Day (WOD) Tabata 3mins Each A. Renegade Rows (45/25) B. DB Sit Ups C. Alternating 1 Arm KB Swings (44/26)
Front Squat 1 Rep Max Strength Workout (SWOD) 5/3/1 Front Squat (55, 75, 85, 95% -100%) Workout of the Day (WOD) Tabata 4 Rounds Each Exercise A. KB Swings (53/35) B. Pull Ups C. Clapping Push Ups D. Double Unders
Front Squat 1 Rep Max Strength Workout (SWOD) 5/5/3/1 Front Squat (65, 75, 85, 95-100) Workout of the Day (WOD) 50ft Handstand Walk 25 DB Snatch (65,35/45/25) 25 Toes to Bar 20/20 15/15 50ft Handstand Walk
Front Squats + Dive Bombers Strength Workout (SWOD) A1. 4 x 5 Front Squat (55, 60, 65, 75%) A2. 3 x 45 sec Banded Rack Hold Workout of the Day (WOD) 3 Rounds for Time 400m Row 30 Bicycles 10 Dive Bombers 10 Overhead Squats (95/65) Coach’s Tip: Dive Bombers Start in the regular pushup…
Leg Hypertrophy Week Strength Workout (SWOD) A1. 4 x 8 Front Squat (70%) A2. 3 x 1 Min Hand Stand Progressions Coach’s Tip: There are many benefits of full squat training that make it superior to partial squatting as the “go-to” squat, including better knee joint function, enhanced muscle coordination, and greater athletic strength. A…
Horizontal Push Week Strength Workout (SWOD) A1. 4 x 5 Floor Press (70%) A2. 3 x Max Rep Dips A3. 3 x 8 Saxon Side Bends Coach’s Tip: Saxon Side Bend Although I wouldn’t classify the Saxon side bend as an advanced exercise, it is more difficult to perform than it initially appears. It can…
Front Squat + Squat Cleans Strength Workout (SWOD) 5/3/1 Front Squat Workout of the Day (WOD) 2min Running Clock 200m Sprint Max Rep Squat Cleans (135/95) 1min Rest 5 Rounds Tips: Squat cleans — or cleans — add a speed and a coordination component to the movement, which is not used in the power clean….
Front Squats + Box Jumps Strength Workout (SWOD) A1. 4 x 5 Front Squat (60, 65, 70, 75%) A2. 3 x 10 Overhead Shrugs Front Squat Tips: Rack the bar closer – Yes, I know it’s uncomfortable. Jam that bar into you closer. Okay, you can move it out a bit. There you go. It sits…
Front Squat and Wall Balls Strength Workout (SWOD) 5/3/1 Front Squat Workout of the Day (WOD) 40 Wall Balls (20/14) 200 M Run 30 Wall Balls 15 Step Ups with Wall Ball 20 Wall Balls 10 Med Ball Burpees
Front Squat and Wall Balls SWOD (Strength Workout) A1. 4 x 5 (65. 70,75,80) Front Squat A2. 3 x 15 Facepulls with band *Tip I see so many people try to front squat while still gripping onto the bar for dear life. This is vaguely acceptable if you have the flexibility to do so, but…