front squat

May 01 2019

Michelle sprinting with the prowler

Michelle sprinting with the prowler

Tempo front squat 2x1-2 @ 97.5% 3-1-0-1
*or at 80-90% of squat*
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
*or at 55-65% of squat*

5 rounds (12 min cap)
20 DB front squats
40m run
20 DB Romanian deadlifts
40m run

Apr 24 2019

Whatever the Tabata is, it’s always going to get you!

Whatever the Tabata is, it’s always going to get you!

Tempo front squat 3x1-2 @ 95% 3-1-0-1
* or at 70 - 80% of squat *
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
* or at 55 - 65% of squat *

MERCURY I

5 rounds (12 min cap)
9 thrusters (95/65)
9 box jumps
9 pull-ups
9 burpees

MERCURY II

5 rounds (12 min cap)
9 thrusters (65/45)
9 box jumps
9 pull-up negatives
9 burpees

MERCURY III

5 rounds (12 min cap)
9 thrusters (45/35)
9 step-ups
9 ring rows
9 up downs

Apr 10 2018

Tempo front squat 3x3 @ 85% 3-1-0-1

4 rounds (12 minute cap)
6 DB front squats
12 lunges (6/leg)
* weight optional *
6 knees to elbows 2-0-2-0
12 DB Romanian deadlifts (6/leg)
* use DB from front squats *
6 squats @ 50% squat
12 squat jumps

Apr 03 2019

Michelle seems to be enjoying the wall sits this morning

Michelle seems to be enjoying the wall sits this morning

Tempo front squat 4x4 @ 80% 3-1-0-1
* or at 65 - 75% of squat *

MERCURY I

AMRAP 12 minutes
20m overhead KB lunge (switch hands after 10m)
80m run
30 sec KB wall sit
15 KB swings

MERCURY II

AMRAP 12 minutes
20m lunge
80m run
30 sec wall sit
15 KB swings

Mar 27 2019

Some Pendlay rows to help strengthen the upper back

Some Pendlay rows to help strengthen the upper back

Tempo front squat 3x4 @ 80% 3-1-0-1
* or at 65 - 75% of squat

MERCURY I

AMRAP 12 minutes
40m plate push
20m DB backward lunge
10 DB Romanian deadlifts
60m DB run

MERCURY II

AMRAP 12 minutes
40m plate push
20m backward lunge
10 DB Romanian deadlifts
60m DB run

Mar 20 2019

Tempo front squat 3x3 @ 80% 3-1-0-1
* or at 65 - 75% of squat

MERCURY I

4 rounds
20m weighted lunge
20 step-ups per leg
20m weighted run
20 squats
20 KB/DB glute bridges

MERCURY II

4 rounds
20m lunge
20 step-ups per leg
20m run
20 squats
20 KB/DB glute bridges

MERCURY III

4 rounds
20 lunges (10/leg)
20 step-ups per leg
20m run
20 squats
20 KB/DB glute bridges

Mar 13 2019

Tempo Front Squats 5x5 @ 75% 3-1-0-1
* or @ 60-70% squat *

MERCURY I

12 minute clock
100 squats
Remaining time AMRAP
20m prowler
10 Bulgarian squats (5/leg)
5 lateral paralette jump overs
10 cal row
20m run

MERCURY II

12 minute clock
100 squats
Remaining time AMRAP
20m prowler
10 staionary lunges (5/leg)
5 high knee step overs
10 cal row
20m run

Mar 06 2019

Shawna, Mel, Lindsey and Andrew at the beginning of Fran

Shawna, Mel, Lindsey and Andrew at the beginning of Fran

Tempo front squat 4x5 @ 75%
*or at 60 - 70% of squat*
Then
Front squat (no tempo) 1x8 @ 65%
*or at 50 - 60% of squat*

10 minute clock
30 squats @ 55%
With remaining time AMRAP
40m run
20m lunge
40m run
20m bear crawl