front squat – Page 2 – Courage Fitness Durham

WOD for 090916

September 8, 2016SiteplicityDaily Workoutsfront squat, jerk, pullups0

Segment 1: 3 Rounds: 10 Pullups 10 Power Cleans (135/95) 10 Front Squats 10 Jerks Segment 2: Mobility

WOD for 090816

September 7, 2016SiteplicityDaily Workoutsdeadlift, front squat, power clean0

Segment 1: 3 Rounds 30 Deadlift, 185/135 20 Front Squats 10 Power Cleans *Rest 2 minutes between rounds Segment 2: Mobility

WOD for 090216

September 1, 2016SiteplicityDaily Workoutsback squat, clean, double unders, front squat0

Segment 1: 5 Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders Scale to finish in less than 15 minutes Segment 2: Front Squat 3×3 across (85% 1RM) Segment 3: Back Squat 3×3 across (85% 1RM)

WOD for 082916

August 28, 2016SiteplicityDaily Workoutsback squat, deadlift, front squat, lunge, push press0

Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30 12 Dumbbell Reverse Lunges (6/side) 9 Dumbbell Dead Lifts – all 4 heads of db must touch the ground on every rep. *Each round must be completed as 36 unbroken...

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

WOD for 081716

August 16, 2016SiteplicityDaily Workoutsdouble unders, front squat, pullups, thrusters, wall ball, weighted pullups, weighted ring dips0

Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted Ring Dips – you choose the weight Segment 2: 2 Rounds: 20 Thrusters (95/65) 20 Pullups 20 Wall Balls (20/14) 20 Double Unders Scale to finish in 12 minutes or...

WOD for 081516

August 14, 2016SiteplicityDaily Workoutsclean, front squat, overhead squats, pullups, snatch0

Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5...

WOD for 081016

August 9, 2016SiteplicityDaily Workoutsclean, front squat, handstand pushups, jerk, snatch0

Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for max load 10 HSPU

WOD for 080616

August 5, 2016SiteplicityDaily Workoutsfront squat, jerk, power clean, pullups, row, snatch, toes to bar0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar

WOD for 073016

July 29, 2016SiteplicityDaily Workoutsfront squat, jerk, muscle ups, overhead squat, power clean, run, snatch, thrusters0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finish in...

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