Monday Workout: Front Squats, Hang Power Cleans, Front Rack Lunges, and Sit-ups

You all did some work last week!
You all did some work last week!

STRENGTH

Front Squat, 3-3-3 (80%)

WOD

Level 1

AMRAP in 6 Minutes of the Following:

  • Dumbbell Hang Power Clean (35/20) x 5
  • Lunge Holding Dumbbells x 5/side
  • Abmat Sit-up x 10

Level 2

AMRAP in 6 MInutes of the Following:

  • Hang Power Clean (115/85) x 5
  • Front Rack Lunge (115/85) x 5/side
  • Abmat Sit-up x 10

Notes:  Pick a weight where you can move quickly and efficiently.

Cool-Down (On Your Own)

Spend some time stretching out your hip flexors and hamstrings, or use a foam roller to open things up.  Check out the Mobility posters near the water fountain for some ideas!

Announcements

Stay tuned for updates on our schedule around the holidays!

14 thoughts on “Monday Workout: Front Squats, Hang Power Cleans, Front Rack Lunges, and Sit-ups

  1. FS: 175#
    WOD: 4+15 rx

  2. FS: 165
    WOD: 5 – 1 rep

  3. FS: 115
    WOD: 5 + 12 @ 77#

  4. no front squat
    6+2 rx

  5. 185, 205, 215×1-f,205×3
    6 even

  6. FS: 185, 205, 225
    WOD: 6 + 13

  7. FS: 115
    WOD: 5+ 5 @ 65#

  8. FS: 70kg
    WOD: 4+18 @95#

  9. FS: 185, 205, 225
    WOD: 6 + 12

  10. WOD- modified
    5 rds in 7.5 minutes w/ 85# and squats instead of lunges (foot didn’t like lunging)

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