24. April 2026
Friday: Front Squat
Warm up:
2 Rounds of:
10 Cossack squats
5+5 KB Bottom up press, light weight
5 Hollow to arch roll
Strength: Front squat
Warm up:
Bodyweight only:
10 Straddle stretch with reach
5 Hip airplanes each side
10 Deck squats
10 Bottom squat rotations
30 / 30 sec PVC Front rack opener
With an empty barbell:
10 Front rack alternating elbow raises
10 Back rack alternating elbow raises
5 Good morning
5 Front squat, slow down, fast up
5 Front squat, with 3 sec pause in the bottom of the squat
5 Front squat, one and halves
Front Squat
Every 2 min x 6:
5 – 5 – 3 – 3 – 1 – 1
WOD prep:
5+5 DB Push press
10 Alt. Lunges
10 Kip swings
5-10 Strict knee raises
3-5 TTB
WOD:
13 min AMRAP:
20 Alt. DB Goblet lunges 1 x 22.5/15kg - 50/35lbs
15 TTB / Kipping leg raises to 90°
10 DB STOH 2 x 22.5/15kg - 50/35lbs