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 1 Rep Max
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
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
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
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
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
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
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
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
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…