Tag Archives: Front Squat

Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above

Then 6 rounds for time

  • 8 x Hang Squat Clean @ 50% of 3RM above
  • 30 x Double Unders
  • 8 x Handstand Pushups
  • 8 x Russian Twist

Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.

Front Squats then DB Curls and Kettlebell Swings

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8 rounds of Front Squats

  • 5 x @ Front Squats 65%
  • 3 x @ Front Squats 75%
  • 3 x @ Front Squats 80%
  • 2 x @ Front Squats 85%
  • 1 x @ Front Squats 90%
  • 1 x @ Front Squats 95%
  • 1 x @ Front Squats 95%+

Then 4 rounds of

  • 4 x Front Squat @ 65% from above

Then for time

  • 50-40-30-20-10 x Dumbbell Curls @ 10kg
  • 10-20-30-40-50 x Kettlebell Swings @ 24kg

Results: Front Squat 135-155-175-185-195-205-215-220lbs/100kg! Added a round to go for the 100kg… Haven’t hit that weight for a long time. Used 145lbs for paart 2. Metcon 19:36.

Strict Press and Front Squats then Row, Goblet Squats and HSPU

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Take 5 rounds to work up to a heavy complex of

  • 5 x Strict Press
  • 3 x Rear Foot Elevated Split Squat per leg
  • Rest 2-3 minutes

Then AMRAP in 15 minutes of

  • Row 15 Calories
  • 9 x Goblet Squats @ 24kg
  • 3 x Handstand Pushups

Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).

Front Squats and Reverse Lunges then Dips and KBS

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3 rounds of

  • 4 x Tempo Front Squat 33×1 @ 60-70%

Then E3MOM for 9 minutes

  • 20 x Alternating Reverse Lunges @ 45-50% (10 per leg)

Then 8 rounds for time

  • 11 x Ring Dips
  • 22 x Kettlebell Swings

Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.

Toes to Bar and Bench Press then 4 Tabatas

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Every 2 minutes for 6 minutes

  • 5 x Strict Toes to Bar
  • 6 x Bench Press @ 80-85%

Then for total reps 4 x 4 minute Barbell Tabatas (20 seconds work/10 seconds rest), do all 8 rounds of each exercise, rest 1 minute then move to the next (total of 19 minutes).

  • Tabata Deadlift 135lbs
  • Rest 1 minute
  • Tabata Hang Power Clean @ 95lbs
  • Rest 1 minute
  • Tabata Front Squat @ 65lbs
  • Rest 1 minute
  • Tabata Push Press @ 45lbs

Results: Bench @165lbs. Tabatas… 64-32-48-56 reps. Rested as long as it took to change weights, which I estimate to be ca. 2 min. since I had to pause the timer.