Tag Archives: Front Squat

Front Squats and Knees to Elbow then Bulgarian Box Jumps, KB Strict Press and Halos

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3 rounds of

  • 20 x Front Squats, increase weight per round
  • 10 x Slow Tempo Knees to Elbow

Then EMOM for 16 minutes rotate through (4 rounds of each)

  • Minute 1 – 8 x Rear Foot Elevated Box Jumps Left Leg (setup as a split squat and then jump your front foot onto/off of a plate or low step)
  • Minute 2 – 8 x Rear Foot Elevated Box Jumps Right Leg
  • Minute 3 – 10 x Dual Kettlebell Overhead Press @ 14kg per hand
  • Minute 4 – 10 x Halos @ 14kg

Results: Used 55kg for the Front Squats. The Bulgarian Box Jumps worked out well with a little practice.

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Back Squats and Hip Thrusts then Front Squats and Burpee Pullups

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Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Then 3 rounds of

  • 8 x Hip Thrusts
  • 15 second L-Sits

Then the CF New Neglamd WOD from February 24, EMOM for 9 minutes for total BPU reps..

  • Minute 1 – 9 x Front Squats @ 120lbs/55kg + Max Burpee Pullups
  • Minute 2 – 8 x Front Squats + Max Burpee Pullups
  • Minute 3 – 7 x Front Squats + Max Burpee Pullups
  • Minute 4 – 6 x Front Squats + Max Burpee Pullups
  • Minute 5 – 5 x Front Squats + Max Burpee Pullups
  • Minute 6 – 4 x Front Squats + Max Burpee Pullups
  • Minute 7 – 3 x Front Squats + Max Burpee Pullups
  • Minute 8 – 2 x Front Squats + Max Burpee Pullups
  • Minute 9 – 1 x Front Squats + Max Burpee Pullups

Results: Back Squat 225lbs/102kg. Used 185lbs/85kg for the Hip Thrusts. Metcon 36 reps BPU. (Front Squats from rack)