Front Squats and RFE Split Squats then KBS, V-Ups and Thrusters

Set a timer for every 3 minutes for 18 minutes (6 rounds)… First 3 rounds

  • 3 x Front Squat @ 87-92% of 1RM (heavier than last time)

Then 3 rounds of…

  • 10 x Rear Foot Elevated Split Squats per Leg @ 16 kg per Hand

Then for time 21-15-9 of

  • Kettlebell Thrusters @ 14kg per hand
  • V-Ups
  • Dual Kettlebell Swings @ 14kg per Hand

Results: Used 190lbs/86kg for the Front Squats (185lbs last time). Metcon 7:53.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Front Squats and Hip Thrusts then Row, DB Push Press, DB Front Squat

Take 5-7 rounds and work up to a heavy

  • 1 x Front Squat

Then 4 rounds of

  • 15 x Hip Thrusts with one second pause at the top @ 135lbs/60kg

Results: Front Squat

  • 3×135
  • 3×165
  • 3×185
  • 1×195
  • 1×205
  • 1×215
  • 1x220lbs/100kg

Matched my old 1RM from some years ago, so happy with that. Hip Thrusts took a lot of time so didn’t do a metcon today.

Handstands and Weighted Pullups then Front Squats, Push Press, Pullups and Row

3 rounds of

  • Freestanding Handstand Hold (as long as possible)
  • 4 x Weighted Pullups @ 10kg
  • 4 x Strict Pullups
  • Rest 2 minutes

Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…

AMRAP in 4 minutes

3 rounds of

  • 7 x Push Press @ 95lbs
  • 7 x Front Squats
  • 7 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 5 x Push Press @ 115lbs
  • 5 x Front Squats
  • 5 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 3 x Push Press @ 125lbs
  • 3 x Front Squats
  • 3 x Bent Barbell Rows

Max Calorie Row in remaining time.

Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.