Tag Archives: Front Squat

Back Squats and Front Squats then KBS, Halos, Push Press and Row

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4 rounds of

  • 6 x Back Squats @ 85% of 3RM

Then 2 rounds of

  • 12 x Front Squats @ 75% of above weight

Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)

  • Kettlebell Swings @ 24kg
  • Alternating Kettlebell Halos @ 14kg (around left plus around right = 1 rep)
  • Kettlebell Push Press @ 14kg per hand
  • Row

Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.

Back and Front Squats then a KB Finisher

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4 sets of

  • 6 x Pause Back Squats @ 80% of 3RM

Then 2 sets of

  • 20 x Front Squats @ 50% of Back Squat Weight above

Then a Kettlebell finisher from Joeller Blades on Instagram..

In a kickstand stance (one leg stepped back behind the other), with a single Kettlebell, AMRAP in 10 minutes

  • 2 x Kettlebell Deadlift
  • 2 x Kettlebell Cleans
  • 2 x Kettlebell Squats
  • 2 x Kettlebell Push Press
  • Repeat on other side

Results: Used 160lbs for the Back Squats. 80lbs for the Front Squats. Metcon used 24kg… 8 rounds (maybe only 7, wasn’t using a counter). 24kg was quite heavy… probably could have used an 18 and had better form.

RFE Split Squats then Burpees, Front Squats and Situps

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3 rounds of

  • 5 x Rear Foot Elevated Split Squat Each Leg @ 20kg Dumbbell per Hand
  • Rest 2 minutes between rounds

Then inspired by Street Parking’s Kemet Vault WOD…

3 sets for time

  • 5 x Burpees
  • 9 x Front Squats @ 110lbs
  • 7 x Weigthed Situp with 25lbs Plate
  • Repeat for 3 rounds
  • Rest 1 minute between sets

Results: Similar to another Street Parking WOD on Jan 5, but increasing the Front Squats from 7 reps and rounds to 9 reps and rounds. Metcon 14:27 – 4:04/4:13/4:10.

Strict Press then Front Squats and Pullups

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Take 15 minutes and establish a max

  • 3 x Strict Press

Then 3 rounds of

  • 8 x Seated Strict Press @ 14kg

Then Street Parking’s WOD from December 27…

Every 2 minutes for 14 minutes

  • 7 x Front Squat @ 110lbs/50kg
  • 7 x Strict Pullups
  • 7 x Front Squat

Results: Got up to 140lbs on the Press. Metcon was tough… averaged 1:20 per round, last three rounds had to break up the Pullups but was able to keep the front squats unbroken for all rounds.