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Tuesday, June 20 2023

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Front Squat Build Up E3MOM

5 x 5

4min AMRAP:

Buy-in = 13/11 Calorie Row/Bike or 200m Run

13 Kettlebell Swings
13 KB/DB Box Step-ups

REST 1min

4min AMRAP:

Buy-in = 13/11 Calorie Row/Bike or 200m Run

13 Hang Squat Cleans
13 Box Jumps

REST 1min

4min AMRAP:

Buy-in – 13/11 Calorie Row/Bike or 200m Run

13 Front Squats
13 Box Jump Overs (can use hands)

**Athletes Choice on which AMRAP to Start

Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs

Box Heights = 24/20” RX+30/24” MRX 20/18”
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20

Core & Pistol Development

10 Pistols Each Leg or 10 Scaled Pistols

20 Crunches
10 Reverse Lunges w/2 KBs in Front Rack

20 GHD Sit-ups

10 KB Overhead Lunges

20 Hip Extensions

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