Friday 040518

Front Squats

10x2 EMOM 

First rep of each set is performed with a three count pause right at parallel

AMRAP 20: 

10 Suitcase Walking Lunges, left hand 

.6mi/.5mi Assault Bike Or 500m/400m Row

10 Suitcase Walking Lunges, right hand 

400m Run 

GEAR: 2.5

Extra Work:

EMOM 15, alternating: 

a) Single Leg Squat Variant 

b) Straight Arm Pull Variant 

c) Straight Arm Push Variant 

Choose single leg squat from the following: 

-Rockback Squat, 5 reps 

-Lateral Squat, 5 reps/side 

-Shrimp Squat to Shin, 5 reps/side

-Shrimp Squat, 5 reps/side 

-Counterbalance Pistol Leg Lift, 10 reps/side with 5-10lbs 

-Counterbalance Pistol Hold, 0:20/side with 5-10lbs 

-Pistol Hold, 0:20/side 

-Pistol Negative, 3 reps/side 0:05 negative on each rep 

-Rockback Pistol, 5 reps/side 

-Pistol, 5 reps/side 

Choose straight arm pull from the following: 

-Passive Hang, 0:45 

-Active Hang, 0:45 

-Passive Lateral Swings, 20 reps 

-Single Arm Active Hang, 0:10/side 

-Single Arm Active to Passive Hang, 5 reps with 0:05 hold on each rep 

-Retracted Hang, 5 reps with 0:05 hold on each rep 

-Single Arm Retracted Hang, 3 reps/side with 0:05 hold on each rep 

Choose straight arm push from the following: 

-Scapular Pushup, 10 reps 

-Single Arm Plank Hold, 0:20/side 

-2 feet From Wall Handstand Hold, 0:45 

-3 inches From Wall Handstand Hold, 0:45 

-Handstand Shrug, 15 reps, pause at top 

-Wall Climb, 5 reps with 0:05 handstand hold on each rep