Tag Archives: Front Squat

Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

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4 rounds of

  • 10 x Back Squat @ max weight from last workout

Then accumulate

  • 30 x Zombie Front Squats @ 95lbs

Then AMRAP in 15 minutes of

  • 6 x Kettlebell Halos @ 16kg clockwise
  • 6 x Kettlebell Halos counter clockwise
  • 12 x Dips
  • 18 x Landmine Front Squat @ 25kg/55lbs (counting only plates)

Finisher accumulate

  • 50 x Alternating Single Leg L-Sit Lifts from Parallettes (l+r=1 rep)

Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.

Back Squats then Row, DB Front Sqauts and DB S2OH

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Starting a new cycle based on some workouts I saw at RepWerks. 4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Back Squat

Then, inspired by CF New England’s “Pressed for Time” WOD, every 6 minutes for 18 minutes, score is total Shoulder to Overhead

  • Row 1k
  • 15 x Dumbbell Bent Rows @ 18kg per hand
  • Max Dumbbell Shoulder to Overhead @ 18kg per hand

Results: Back Squat 135-155-165-175lbs. Metcon 48 reps totak (16-16-16).

Front Squats, Strict Press and Thrusters

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Taken from the Street Parking Power 30 WOD this week…

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Front Squat @ 80% 1RM
  • Round 2 – 5 x Front Squat @ 85% 1RM
  • Round 3 – 5 x Front Squat @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Front Squat @ 65% 1RM

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Strict Press @ 80% 1RM
  • Round 2 – 5 x Strict Press @ 85% 1RM
  • Round 3 – 5 x Strict Press @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Strict Press @ 65% 1RM

Then AMRAP in 3 minutes of

  • Kettlebell Thruster @ 14kg per hand

Results: Front Squat 175-185-195-165lbs. Strict Press 115-120-125-100lbs. Thrusters 50 reps.

T2B and Front Squats then Pullups and Goblet Squats

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5 rounds of

  • 3 x Strict Toes to Bar with slow eccentric descent 3xx2
  • 3 x Front Squats with slow eccentric descent 3xx2 @ 70-75%

Then 21-15-9 of

  • Strict Pullups
  • RFE Goblet Squats @ 24kg Left Leg Raised
  • RFE Goblet Squats @ 24kg Right Leg Raised

Results: Used 155lbs for the FS. Metcon 10:53.