April 26th


Download the week

Front Squat 

Max Repetitions of Front Squats @ 90%

* To Technical Failure 

"Bummed Out" 

3 Rounds For Time: 

600 Meter Run 

30-20-10 Front Squats (95/65) 

15 Toes to Bar 

Time Cap: 18 Minutes

KG | (43/29)


3 Rounds For Time: 

30/24 Calorie echo bike 

30-20-10 Barbell Reverse Lunges (135/95) 

15 Toes to Bar 

RD 1 | Back rack lunge

RD 2  | Front rack lunge

RD 3 | Overhead lunge

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re in our final week of this first round of front squats. Athlete’s should be targeting 2 to 5 good quality reps at 90%. If athletes don’t have clarity on their percentages, they should simply target something heavier than last week. Technical failure can be recognized by rounding the back or slowed squat/bar speed. In part 2, we’ll continue to target the legs & midline with a comprehensive triplet of monostructural, weightlifting, and gymnastics movements. With the descending rep scheme on the lunges, athletes should be able to push the pedal on the final round.


Time to complete work


Run | 3:00 or less
Front Squat | Light. 2 Sets or less.
TTB | :90 or less.

The One | Teaching Focus

Knees out
For our squats and lunges, we have a great opportunity to emphasis the knees tracking the toes. 

Verbal cues | "Push your knees out in line with your toes as you squat down." "Imagine spreading the floor apart with your feet as you lower into the squat." "Keep your knees tracking over your toes throughout the entire movement."


600m Run 
Reduce Distance
3:00 Time Cap
800m Row
480m Ski
1200m Bike
400m Air Run

Front Squat
Reduce load
Reduce reps
Goblet squat
2x Air squats

Toes to Bar 
Reduce Reps
Toes To As High As Possible
Knees To Chest


In part 1, guide athletes to a clear understanding of technical failure today. Make them aware that after 3 weeks of different movements, we’ll be returning to these same movements in order to attempt to improve on today’s result. Manage your room so that you can get eyes on each athlete as they lift. 

In part 2, manage your room so that athletes can easily transition from the run, to the barbell, and from the barbell to the rig.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-11 minutes)

General Flow :20 - :30 each

  • Knuckle draggers
  • Quad pull
  • Knee pull
  • High knees
  • Butt kickers
  • Floor wrist stretch
  • Zombie squats w/ PVC
  • High Knees
  • Air squats
  • Reverse Lunge
  • 200m Run

CT Barbell Flow :15 - :20

  • Front rack elbow rotations
  • Goodmornings
  • Back rack elbow rotations
  • Back rack reverse lunge
  • Stiff leg deadlifts
  • Front squats
  • Front rack reverse lunge

Specific Warm-Up
(9-19 minutes)

 TTB | tell, show, do, check

  • :10 dead hang
  • :10 scap pull ups
  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

Front Squat | tell, show, do, check

  • Establish stance & grip

Shoulder-width stance

Hands just outside shoulders

Loose fingertip grip on the bar

Elbows high (upper arm parallel to the ground)

Midline is braced

  • 3 cued ¼ Squat & Hold

Focus on knees out

Bring attention to the bar remaining over the midfoot

  • 3 cued Squat & hold

Focus on knees tracking toes throughout the rep and in the bottom position

  • 2 Cued Squat & Hold

Focus on driving the knees out as the stand is initiated

(23-35 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(35-41 minutes)

Practice Round 

  • 200m Run
  • 5 Front squats
  • 5 TTB


Workout adjustments if needed

(42-52 minutes)

Look For

  • Run

Knee Lift and Stride Length. Adequate knee lift with each stride. Stride length should be comfortable and natural. Avoid overstriding (landing too far in front of the body) or understriding.

  • Front Squat

Knees out. Knees shouldn’t collapse in. Cue athletes to drive the knee out on the way down and up in the squat.

  •  TTB

Kipping Timing. Timing is crucial, and athletes should coordinate the hip swing with the leg raise. Reach full height of the kip before kicking.

Post Workout Clean Up & Chat (59-60)

Additional Elements

Home Workout

3 Rounds For Time:
600 Meter Run
30-20-10 DB Squat (95/65)
20 V-ups

Time Cap: 18 Minutes


“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
People are thinking about what *you* are thinking about *them*.
Just think about it for a second.

We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”.Taken from a children’s book, this quote... is anything but childish. In a world where we can be consumed with the thoughts of *another’s* thoughts… we can realize that we may be “minding” things that we don’t need to.

Your buck stops with you.
My buck stops with me.
And that’s all that really matters.

After Party

1 Set
600m Heavy Farmers Carry
*12 Double DB RDLs every time you break.

Have questions?

Reach out!

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