Front Squat, wall balls, rowing

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout:

Description:

Build to a heavy triple of front squat in 15 minutes: 7×3 (50,55,60,65,70,75,80-85%)

Then:

3 Rounds of:

30-25-20-15-10-5 of:

Wall Balls (14/20)

Calorie Row

Stimulus Goal:

Why Do This Workout?

This workout will drastically increase your ability to squat and toss an object overhead, such as your kids, a pet, a box that needs to go from the floor to the top shelf. You’ll also have greater ability to row a boat, you never know when the next big flood will hit.

On top of all that you’ll develop much higher levels of coordination, cardio respiratory endurance and functional fitness!

Duration and Feel: Between 11-14 minutes. You will feel this one in the lungs as well as the legs. Push the pace throughout and don’t stop until you’re done!

Wall Ball Weight: Pick a weight that is moderate for wall balls, one you can do at least 15 unbroken while fresh. You should only need to break each set up 1 time each today.

Specific warm-up focus: Wall ball overview and warm-up.

Scaling Options: Lighter weight on wall ball.

At Home Options: Find an odd object to squat and toss in place of a wall ball. If no odd object then use a dumbbell and do single arm dumbbell thrusters, start with your non dominant arm in the odd numbered rounds. Do 120-100-80-60-40-20 seconds of cardio of your choice in place of rowing.

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