front squat – Courage Fitness Durham

WOD for 121916

December 18, 2016SiteplicityDaily Workoutsbox jumps, burpees, deadlift, double unders, front squat, kettlebell swings, overhead squat, power snatch, pullups, push press, toes to bar, wall ball0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders

WOD for 113016

November 29, 2016SiteplicityDaily Workoutsclean, front squat, hang power clean, jerk, push jerk0

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1) x 4 Segment 2: Front Squat (65%/5) x 4 Segment 3: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed...

WOD for 111616

November 15, 2016SiteplicityDaily Workoutsclean, deadlift, front squat, jerk, muscle ups0

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups

WOD for 102016

October 19, 2016SiteplicityDaily Workoutsfront squat, push jerk, sumo deadlift high pull0

Segment 1: 10 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks, 7 reps Segment 2: Mobility

WOD for 092616

September 25, 2016SiteplicityDaily Workoutsback squat, front squat, good morning, split squat0

Segment 1: Back Squat 3RM Back Squat Segment 2: Front Squat 4×7 Front Squat at 70% across Segment 3: Complete 3 Supersets of: A. 8 Bulgarian Split Squats (8/side before switching ) B. 8-12 Good Mornings * Rest 1-2 minutes between rounds.

WOD for 092316

September 22, 2016SiteplicityDaily Workoutsburpee box jumps, clean, front squat, jerk, power clean, row0

Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12 minutes: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)

WOD for 091916

September 18, 2016SiteplicityDaily Workoutsbench press, chest to bar pullups, clean, front squat, jerk0

Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across Segment 3: 5 rounds NOT for time of: Max Rep unbroken Pushups Max rep unbroken C2B Pullups No rest between movements, 3 minute rest between rounds

WOD for 091616

September 15, 2016SiteplicityDaily Workoutsfront squat, handstand pushups, overhead squat, power clean0

Segment 1: Front Squat 8×3 at 80%, across, rest 2 minutes between sets Segment 2: Power Clean 5×3 at 75% – No TnG Segment 3: 21-15-9 Overhead Squat (115/80) Handstand Pushups Run 400m

WOD for 091216

September 11, 2016SiteplicityDaily Workoutsfront squat, overhead squat, push press, toes to bar0

Segment 1: 3RM Overhead Squat Segment 2: 5×5 Front Squat at 75% across Segment 3: 5 rounds NOT for time of:* Max Push Press, Bodyweight Max Toes To Bar No rest between movements, but 3 minute rest between rounds

WOD for 091116

September 10, 2016SiteplicityBenchmark Hero WODs, Daily Workoutsfront squat, jerk, power clean, pullups0

“Hammer” 5 Rounds, each for time: 135-lb. power cleans, 5 reps 135-lb. front squats, 10 reps 135-lb. jerks, 5 reps 20 pull-ups Rest 90 seconds between rounds U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat...

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