Tag Archives: Front Squat

Weighted Pullups and Dips then Row, Front Squats, T2B and stuff

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Every 2 minutes for 20 minutes

  • 3 x Weighted Pullup @ 10kg
  • 5 x Weighted Dip @ 10kg

Then 3 rounds of AMRAP in 6 minutes, rest 2 minutes between rounds…

  • Row 35 Calories
  • 12 x Toes to Bar
  • 12 x Front Squats @ 50kg
  • Round 1 – Max Double Unders
  • Round 2 – Max Box Jumps
  • Round 3 – Max Burpees

Results: 75 DU – 25 Box Jumps – 15 Burpees

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!

Front Squats and Squat Cleans then Strict Presses and Pullups

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8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.

Front Squats then KB High Pulls, Lunges and Thrusters

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7 rounds (heavier than last time)

  • 9 x Front Squats @ 65% 1RM
  • 7 x Front Squats @ 75% 1RM
  • 5 x Front Squats @ 85% 1RM
  • 5 x Front Squats @ 85%
  • 5 x Front Squats @ 85%
  • 7 x Front Squats @ 75%
  • 9 x Front Squats @ 65%

Then AMRAP in 15 minutes using a single Kettlebell @ 20kg

  • 2 x Goblet Reverse Lunges (l+r=1 rep)
  • 4 x Kettlebell High Pulls
  • 6 x Goblet Thrusters (hold KB by the ball)

Results: Front Squat 145-165-185(x3)-165-145lbs. Metcon 13 rounds plus 6 reps.