Front Squat 1 Rep Max

Take 20:00 – 25:00 to build to a 1 rep max front squat.
Compare to 4/10/23

As many rounds and reps s possible in 20 min of:
1 Rope climb
Row 250 meters
10 Box jump overs
Row 250 meters
10 Toes to bar
Row 250 meters

With a partner or in groups:

30:00 running clock for quality of
10 Bench press (Pick your own #)
10 Strict ring dips
10 Hang dumbbell muscle cleans (pick #)
10 Dumbbell shoulder press (pick #)

Today is an upper body building pump day and not meant to be done for time.

Partner up or group up and go through the movements with quality.

You can add weight to the bench press and dumbbell work, but the goal should be
10 unbroken reps each round.

4 Set of 15 – 20 reps of
Barbell hip thrusts
*Use same weight as 5/26/23

As many rounds as possible in 18:00 of
2 Chest to bar pull ups
2 Deadlifts 185#(125#)
Run 100 meters
4 Chest to bar pull ups
4 Deadlifts 185#(125#)
Run 100 meters
6,6,100
8,8.100

*Keep adding 2 reps to chest to bar pull ups and deadlifts. Run is always
100 meters

Midline Capacity 5:00
4 Rounds of
10 GHD Sit ups
5 Hip extensions
5 Back extensions

Clean and Jerk W10 (Deload)

Every 3:00 x 5
5 Squat cleans + 2 Jerks
Use less than 50% of your 1 rep max

10:00 – 15:00 of Jerk practice from the racks
Go heavier than last week but make technique your
primary focus

For time:
50(40) Calories on the rower
40 Box jump overs 24″(20″)
30 Wallballs 20#(14#)
20 Toes to bar
10 Ring muscle ups
20 Toes to bar
30 Wallballs 20#(14#)
40 Box jump overs 24″(20″)
50(40) Calories on the rower

Compare to 06/27/2022

For time:
20-15-10-5
Shoulder to overhead 115#(75#)
5-10-15-20
Hang power cleans 115#(75#)

*Run 400 meters after each set of
Hang power cleans

**Workout ends on a 400 meter run

Front Squat W10 Deload

Front Squats
Every 3:00 x 5
5 Front Squats at Week 5 weights + 10#

This is our deload week. This should be light and fast.

Next week we will do our retest

As many rounds as possible in 14:00 of

10 Medball cleans 20#(14#)
10 Push ups
Row 1:00 for max calories

*Score = total calorires rowed over the entire workout

15:00 of Bench Press
Sets of 10+ and aim for heavier than last week

As many rounds as possible in 15:00 of
10 Devil’s press (Pick your own #)
15 Ring or Bar rows
Row 20(15) calories

“The 49” (tribute WOD for those killed in the Orlando Pulse Nightclub)

For Time:
49 Calorie Row
49 Abmat Sit-ups
49 Box Jumps 24″(20″)
49 KB Swings 53#(35#)
49 Burpees
49 Walking Lunges (total)
49 Push-Ups
49 Double Unders
49 Wallballs 20#(14#)
49 Ring Rows

Can be done as an individual or with a partner. 30:00 Time cap. Complete in the order written