Tag Archives: Front Squat

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

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1 round of

  • 50 x TRX Pike Press

Then 4 rounds of

  • 3 x Weighted Pullups @ 30lbs
  • 5 x Weighted Dips @ 30lbs

Then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Strict Toes to Bar

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Kettlebell Swings @ 32kg

Rest 2 minutes then AMRAP in 5 minutes

  • Row 2 minutes
  • Max Front Squats @ 135lbs

Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).

Front Squats then Power Cleans, Push Press and Burpees

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Every 2 minutes for 12 minutes

  • 5 x Front Squats @ 65%
  • 3 x Front Squats @ 75%
  • 1 x Front Squats @ 85%
  • 5 x Front Squats @ 75%
  • 3 x Front Squats @ 85%
  • 1 x Front Squats @ 95%

AMRAP in 20 minutes

  • 5 x Power Clean @ 95lbs
  • 5 x Push Press
  • 5 x Burpees

Results: Fronts Squats 155-175-195-175-195-210lbs. Metcon – 14 rounds plus 8 reps. Now I know why I don’t do this workout often… really brutal.

Compare to past results here. Last time got in exactly 15 rounds with no strength component so only dropped 7 reps which isn’t bad. Also notice that the first time I did this wod in 2014, I did 5 rounds of 5 x Front Squats @ 40kg, now am up to 80kg. Not bad.

Power Cleans then Power Cleans, Pullups, HSPU and Front Squats

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Power Clean
  • Set 2 – 3 x Power Clean
  • Set 3 – 2 x Power Clean
  • Sets 4 to 8 – 1 x Power Clean

Then AMRAP in 20 minutes

  • 3 x Strict Pullups
  • 6 x Handstand Pushups
  • 9 x Power Cleans @ 110lbs
  • 12 x Front Squats

Results: Power Cleans 95-115-135-155-165-175-180lbs (new 1RM max). Metcon 5 rounds plus 6 reps.

Bear Complex V then Front Squats and Situps

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Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).

7 sets of the following series of movements:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Then 3 sets of

  • 5 x Front Squat

Then 3 sets of

Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.