WOD: Front Squat & Sprint Intervals

By / October 27, 2019

STRENGTH

Front Squat: 3RM in 7 sets. Rest 2:00
– Sets should look like [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%
– Goal: 85-90% of current 1RM if known

CONDITIONING
Options:

8-10 Rounds of:
20s Max Effort Row or Bike
Rest 2:00

EXTRA CREDIT

AFAP – 100 Single Leg Banded Hamstring Curls each
Then,
3:00 of Parasympathetic Breathing

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CONDITIONING 

“Strongman Saturday”
– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Overshoulder
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– Heavy sandbag or DBall Carry against stomach
– Stone Carry
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
*You are NOT limited to only these options

*Alternate Workout:
AMRAP 20 with a partner:
50 Meter Farmer Carry (70, 53)
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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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