Tag Archives: Front Squat

Front Squats, Handstand Hold, L-Sits then Push Presses, Lunges and Burpees

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Every 2 minutes for 18 minutes do

  • 6 – 8 x Front Squat @ 75% of max
  • 30 Second Handstand Hold
  • 15 Second L-Sit (accumulated)

Then do AMRAP in 10 minutes of

  • 10 x Push Presses (65lbs)
  • 10 x Alternating Overhead Reverse Lunges (65lbs)
  • 10 x Burpees Over the Barbell

Results:  I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.

Bench Press and Pullups then a Chipper

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Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Bench Press @ 165lbs
  • Minutes 2, 6, 10, 14, 18 – Pullup Variations.. for example:  Minute 2 – 5 x Weighted Pullup, Minute 6 – Max Effort Chinup, Minute 10 – Max Effort Pullup, Minute 14 – 5 x Weighted Pullup, Minute 18 – Max Effort Pullup

Then for time do:

  • 30 Calorie Row
  • 30 x Ring Dips
  • 20 x Snatches @ 75lbs
  • 20 x Burpees
  • 10 x Front Squats @ 95lbs
  • 10 x Pull-ups & 10 x Hand-Release Push-ups

Results: For the metcon finished in 16:03.  I don’t think my new rower measures calories like a Concept2.  It took me around 4 minutes to complete the 30 calories which when comparing to other workouts is too long.

Clean and Front Squats then Squat Cleans and Burpees

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Take 20 minutes to work up to the weight you will use for the next round.  Stretch and roll as needed between rounds.

  • 1.1.1.1.1 x Power Cleans (pause 10 seconds to reset between reps)
  • 1.1.1.1.1 x Pause Front Squat (hold 3 seconds at bottom of squat)

Then AMRAP in 10 minutes of:

  • 5 x Squat Clean
  • 5 x Bar Hop Burpees

Results:  For the AMRAP 7 rounds @ 95lbs.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Take 15 minutes and work up to a heavy:

  • 3 x Front Squats

Then, AMRAP in 18 minutes of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders

Results:  For the Front Squats got up to 3 x 200lbs/91kg.  For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).

Dips and Rows then Front Squats and T2B

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Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.