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Front Squat

Metcon

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Workout

Thursday WOD

Front Squat (Take 4 sets of 5 to work to heavy set of 5)

Front Squat

Complete 4 sets of 5 working up to a heavy set of 5 for the day with perfect form. Perform 1-2 warm up sets before your "first" set of 5.

Metcon (Time)

3 rounds for time of:

30 KB swings 53/35#
30 wall balls 20/14#

Rest exactly 1:00 between rounds

Score is the time on the clock when you finish your final rounds

At home:

If no KB, fill up a milk jug and swing that. Or swing a suitcase / anything with a handle. Dumbbells work well also)

If no wall ball, sub jumping squats with arms overhead at the top of the jump.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, March 26, 2020

Male Clients