Hi all,

Welcome to Week 2 of our Front Squat Program. Front Squats in particular are great for building real world core bracing skills AS WELL AS glute strength. Look out for more Front Squats in the programming to come!

Let’s get it!

Day 1 

• Strength

  • 5 rounds for quality of:

    • 16 Banded Deadlifts (sub. with Double DB Suitcase Deadlifts at rep scheme: 16-14-12-10-8)

  • Log weight of heaviest successful, unbroken set

• Metcon

  • 3:00 on / 1:00 off for 4 rounds of…

    • 18 Unweighted Reverse Lunges (sub with 12 Box Step-ups)

    • 12 Push-ups (sub. with Double DB Push Press)

  • Log total rounds and reps completed in allotted time

Day 2

• Strength

  • In 2 Minutes (one round only)

    • MAX Ring “Towel” Rows (sub. with Strict Pull-ups or Banded Strict Pull-ups)

  • Log total reps completed in 2 minutes

• Metcon

  • Complete as many rounds and reps as possible in 24 mins of:

    • 12 Reverse Lunges

    • 12 Forward Lunges (sub. with 12 Box Jumps)

    • 12 Tuck-ups

    • 12 Air Squats

    • 12 Single Leg Glute Bridges (sub. with 12 Alt. Single DB Snatch)

  • Log total rounds and reps completed in allotted time

Day 3

• Strength

  • In 12 minutes, 6 rounds for quality of:

    • 12 Tempo Air Squats (5-second descent) (sub. with 6 Double DB Front Squats)

  • Log weight of heaviest successful, unbroken set

• Metcon

  • Five Rounds For time:

    • 10 Jumping Lunges (Left + Right = 1)

    • 10 Burpees (sub. Plate Ground-to-Overhead)

    • 10 Push-ups

  • Log time it took to complete all reps

Day 4

• Strength

  • Reps for Time:

    • 50 PVC or Dowel Thrusters (Sub. with Empty Barbell Thrusters)

  • Log time it took to complete all reps

• Metcon

  • 25 Minutes for Quality:

    • :30 Reverse Plank Bridge Hold (sub. with Double DB Front Rack Hold)

    • [12 Jumping Squats (sub. with Alt. Single DB Snatch)

    • 24 Plank-ups

    • 12 Unweighted Bent Over Reverse Flies

    • 12 Single Leg Glute Bridges 

  • Log a checkmark if you completed all 5+ rounds

Day 5

• Strength

  • In 10 minutes, shoot for 5+ rounds

    • :20 Pike Hold or 4 Partial Wall Walks

  • Log a checkmark if you completed 5+ rounds.

• Metcon

  • For time, capped at 15 min

    • 100 Ring “Towel” Rows (sub. with Strict Pull-ups or Banded Strict Pull-ups)

    • 50 Burpees (sub. with Burpees to Pull-up Bar >6” outside max reach)

  • Log time it took to complete all rounds and reps

Day 6

• Metcon

  • 27-24-21-18-15-12-9-6-3

    • Banded Deadlifts (sub. with Double DB Suitcase Deadlifts)

    • Plank Jacks

    • Lateral Hops over a line (sub. with Jump Rope Single Unders or Double Unders)

  • Log time it took to complete all rounds and reps

Day 7

• Strength

  • In 2 Minutes (one round only)

    • MAX Burpees (sub. with Echo Bike Cals or Row Cals)

  • Log total reps completed in 2 minutes

• Metcon

  • In 27 Minutes, for Quality

    • :40 Bear Crawl (sub. with Plate Overhead Carry)

    • 18 Unweighted Reverse Lunges (sub. with 9 Single DB Goblet Reverse Lunges)

    • 14 Tempo Air Squats (sub. Single DB Front Rack Squats)

    • 10 Push-ups

  • Log rounds and reps completed in allotted time.