Friday, February 7

February 20, 2020


"Grunt Work" Week 1
Our first Friday Front Squats of the cycle. Today, we're working on positions and speed. Aim is to keep the loads light. We've squatted a good deal this week already, and we're only getting warmed up in this cycle. Light and fast today. Conditioning and Body Armor to round out the day.

1. Mobility and Activation (~10:00)
2. Box Front Squats (~10:00)
3. One & One Quarter Front Squats (~10:00)
4. "Man on Fire" (~20:00)
5. Body Armor (~15:00)

2 Rounds
20 Calorie Machine
10 Alternating Box Step-ups (Split Reps Between Legs)
10 Russian Kettlebell Swings
10 Air Squats

Performed With 1 Light Kettlebell


Box Front Squat ((On the 0:00…))

On the Minute x 7:
2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

These Box Front Squats are the first part of a two-part running clock piece
Every minute on the minute, starting on the 0:00, we'll complete 2 Box Front Squats until the 7 minute mark

You'll then have a 2 minute rest before beginning part 2
These percentages are based off your 1RM Front Squat
The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively
Choose a box height that is just below parallel (you can also stack plates)
You will not rock back onto the box like a traditional Box Back Squat
Click Here for a demo video of the Box Front Squat -

Pausing Front Squats (2 Seconds in Bottom)

Front Squat Complex (On the 9:00…) (On the 2:00 x 5 Sets:)

1 "One and One Quarter" Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

Part 2 of this running clock piece starts on the 9:00
Rounds begin every 2 minutes (9-11-13-15-17)
Each complex includes a "one and one quarter" front squat plus a regular front squat
The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat
In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension
Click Here to see a demo video of this complex -


Man on Fire (Time)

For Time:
5 Rounds of "Nate"
100 Double Unders
4 Rounds of "Nate"
100 Double Unders
3 Rounds of "Nate"
100 Double Unders
2 Rounds of "Nate"
100 Double Unders
1 Round of "Nate"

1 Round of "Nate":
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (60/40)

Rx+ 70/50

In this longer conditioning piece, we'll pair rounds of the Hero Workout "Nate" with Double Unders
1 Round of "Nate":
2 Ring Muscle-ups
4 Kipping Handstand Push-ups
8 Kettlebell Swings (70/53)

You'll complete all 5 rounds of "Nate" before moving on to the double unders and so on…
Let's choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets
Choose a double under rep number or variation that you can complete in less than 2 minutes

Ring Muscle-ups
Reduce Reps
Strict Banded Ring Muscle-ups
Jumping Ring Muscle-ups

Handstand Push-ups
Reduce Reps
Feet on Box
Double Dumbbell Push Press

Double Unders
Reduce Reps
150 Single Unders
2 Minutes of Practice




Metcon (AMRAP - Rounds)

3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
21 GHD Sit-ups

Rest 2 Minutes Between Sets

This Body Armor piece is for quality and control over speed
Choose a challenging barbell weight for the Romanian Deadlifts, but one that you'll complete straight each time
You can increase loads each round or stay the same across
Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets
Choose a number of GHD Sit-ups that allows you to complete all reps without having to break

Bar Dips
Reduce Reps
Ring Dips
Banded Bar / Ring Dips
30 Push-ups

GHD Sit-ups
Reduce Reps
Weighted AbMat Sit-ups

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