Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
A: worked up to 85 kg
B: 12:28 (2:31; 5:56; 4:01) @ 70 kg
A.
85, 115, 135, 145, 155, 155, 155, 155
B. 8:41 RX.
Uhg
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
– Got up 95kg from floor (new PR).
B.
– I was very tired because last night I didn’t sleep very well. So I didn’t make the wod.
Got up to 90kg!!
B. Was 11.04 only 15 front squats tho as I could not do any more!!!
A. – 30kg/40kg/50kg/60kg/70kg/70kg/70kg/70kg
B. 13:50 @ 50kg
A. At Tempo x 3 FS
135/155/175/195/215/225/225/225
B. Rx w so much bar staring
10/9/6 FS
12:34
A. 185, 205, 215 for the rest of the sets.
B. Rx with rower cals
10:53 (6 seconds slower than the last time)
Burpees were slow! I was off the rower at 3:56, and I broke the squats in 10, 9, 6. I expected to break sooner and more often, but I felt great through those reps.
A. 3 Front Squats @ 31X1
185, 205, 215, 225, 245, 250, 255, 265
Last rep was super hard at that tempo
B. Charley Horse
10:44 (off rower at 4:06)
Note to self for next attempt: larger sets of FS.
Well done Luke! Really strong on those squats.
Front squats ??
Thanks guys!! Tempo is such a blessing and a curse. You know it is going to be super hard but it also let’s you have victories at more achievable weights than always going for your max. Although its amazing how those last reps feel like a max effort.
A.Up to 86 kg
B.22:28 RX
Tempo Front Squat 31×1
95-105-135-155-175-185-185-185
B. 75 cal row
115 Front Squat
24 in Box Burpee Jump Overs
12:10
Rower absolutely killed my quads before squats
A. Tempo Front Squat x 3 reps @ 31X1
75kg, 80, 85, 90, 95, 100, 105, 105
B. 75 cals on hand bike (off at 6’40)
11’18
A. 125#/135/145/155/165/165/170/170
B.8:39- done with 50 cal row- 43 seconds faster than august!
Invictus warm up
Emom front squat 8 sets 3 reps 31×1
95-135-160-205-205-225-
225-225
Charley horse
50 cal row
25-115 front squat
20-20” burpee box overs
8:29
A. Tempo/Pause Front Squats 31X1 (OT2M)
3 reps w/ 135, 155, 175, 195, 215, 225, 225, 225
B. For time: 25 Cal AB | 25 – 175# Front Squats | 25 – Burpee Box Step-overs (24″)
7:59
… nerfed the AB cals for time/sanity | 5×5 FS (from the floor) | steady to finish …
Tempo front squat x 3 @ 31X1 E2Min
115lb/135/155/155/165/165/170.
Then
For time
50 cals Airdyne clock: 3:10
25 front squat #115 clock 6:50 [12/8/5]
25 BBJO
Total 9:50.
Good grind. BBJO got pretty rough at the end.
1,6K run
16:20 – 145lbs
Did
A. 5 x Bulgarian split squat, no rest 10 ghd raise. No breaks
B. Straight into 50 ab cal, 50 BJO : 7.57
Little bit pressed for time.
Total time in gym 15 min lol
Nice speed session!
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
65,75,85,95,102.5
100,100,100
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
“Charley Horse”
For time:
75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
10:30
Barbell should start from the ground
3 rounds
10 single led rdl
20 elevated glute bridge
50ft farmers carry