Doctors won't make you healthy. Nutritionists won't make you slim. Teachers won't make you smart. Gurus won't make you calm. Mentors won't make you rich. Trainers won't make you fit. Ultimately, you have to take responsibility. Save yourself.- Naval Ravikant

- 20 Kickbacks
- 10 Wall Face Squat
- Flamingo
- 10 Pass Through
- 20 in/outs in Front Rack

Front Squat Skill
WOD Brief ( 10 min)

7 x 24 Front Squat

On the 2:00 x 7 sets (start 15 after)

On the 0: 3 Reps
On the 2: 1 Rep
On the 4:3 Reps
On the 6: 1 Rep
On the 8: 3 Reps
On the 10: 1 Rep
On the 12: 12 Reps

L1- Pipe facing wall to elevated surface
L2- Pipe facing wall full range
L3- light weight and Mod weight
L4- mod & heavy weight
Seated Athlete- Bicep Curls
Base Camp: Row 12 cal on odd, Plank 60 sec on even
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AMRAP 15 Muscle-ups, OH Squat, Deadlifts

AMRAP 15: (Start 30 after)


5 Bar Muscle -Ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)


L1- 15 Ring Rows, 15 Tricep on box, 10 OHS w/ pipe, 15 Deadlifts

L2- 15 Pull Ups w/ band, 15 Tricep on box OR Tricep Dip mach,10 OHS 15#/pipe, 15 DL 15#/pipe

L3- C2B pull ups, 15 Tricep Dip w/ band on mach, 10 OHS 45/15, 15 DL 45/15

L4- As above

Seated Athlete- 15 Pull Up, 15 Tricep Dips, 10 W on wall 5#, 15 DL 15#

Base Camp- 15 Ring Rows, 15 Tricep Dips, 15 Wall Face Squats, 15 Knee Raises OR TTB

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Body Armor

3 Giant Sets:
10 Supinated Grip Ring Rows
20 DB Suitcase Elevated Split Squats ( 10 leg)
:30s Banded Glute Bridge Hold


Wrist Ext Stretch x 10 F/side/Back
Happy Baby 1 min
Flamingo

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Comments

Aaron Smith

Aaron Smith 3 months ago / Reply

AMRAP 15 Muscle-ups, OH Squat, Deadlifts: 125 reps

Aaron Smith

Aaron Smith 3 months ago / Reply

Front Squat: 75 lbs

Phil Haas

Phil Haas 3 months ago / Reply

AMRAP 15 Muscle-ups, OH Squat, Deadlifts: 95 reps

Phil Haas

Phil Haas 3 months ago / Reply

Front Squat: 145 lbs
Notes: 115 on 3 rep scheme

Lorrie Fisher

Lorrie Fisher 3 months ago / Reply

Front Squat: 85 lbs
Notes: 35 lbs for light, 85 lbs for heavy rep

Lorrie Fisher

Lorrie Fisher 3 months ago / Reply

Front Squat: 85 lbs
Notes: 35 lbs for light, 85 lbs for heavy rep

Tyler Pickett

Tyler Pickett 3 months ago / Reply

AMRAP 15 Muscle-ups, OH Squat, Deadlifts: 130 reps
Notes: 15 pull ups w chair 10 chest press outs 10 w on wall 15 deadlift

Tyler Pickett

Tyler Pickett 3 months ago / Reply

Front Squat: 20 lbs
Notes: 15lb/20lb DB curls Alt

Tyler Pickett

Tyler Pickett 3 months ago / Reply

Front Squat: 20 lbs
Notes: 15lb/20lb DB curls Alt

Rebecca Beach

Rebecca Beach 3 months ago / Reply

AMRAP 15 Muscle-ups, OH Squat, Deadlifts: 90 reps
Notes: Pull ups and dips with bands 55lbs ob barbell

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