Tag Archives: Front Squat

Front Squats then Dips, Thrusters, KB Swings and DUs

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Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Front Squats and Pullups then Burpees, Wall Balls, Toes to Bar and DUs

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Every 4 minutes for 24 minutes do Front Squats

  • 6 x 50kg/110lbs
  • 6 x 120lbs
  • 4 x 130lbs
  • 4 x 140lbs
  • 2 x 150lbs
  • 2 x 160lbs

Between each set do 3 reps weighted pullups @ 25lbs

EMOM for 24 minutes (6 sets of each)

  • min1: 30s Burpees
  • min2: 30s WBs
  • min3: 30s Toes to Bar
  • min4: 30s DUs

Results:  After so many reps lost count.   Just kept going and going…

Cleans and Handstand Pushups then Row, Ring Dips and Front Squats

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Every 4 minutes for 20 minutes do:

  • 1-1-1-1-1 x Cleans @ 135lbs/60kg, rest for 5-10 seconds between reps
  • Rest 30 seconds
  • Max Reps Handstand Pushups

For time do two rounds of:

  • Row 500 Meters
  • 30 x Ring Dips
  • 20 x Front Squats @ 135lbs/60kg

Rest 4 minutes between sets.

Results:  For HSPU did 13-10-10-7-6.  For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time.  So ended up doing 38 reps in the first round and then 28 reps in the second round.

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters

 

Front Squats then Toes to Bar, Wall Balls and Double Unders

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Not for time  do Front Squats working up to a heavy max.

  • 5 x 155lbs / 70kg
  • 5 x 165lbs
  • 3 x 170lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 1 x 195lbs / 88kg

Then do AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Rest 3 minutes and then AMRAP in 5 minutes of:

  • 7 x Toes to Bar
  • 14 x Wall Balls
  • 28 x Double Unders

Results:  First 5 minute round did 3 rounds plus 7 t2b + 9 WB. Second round did 2 rounds plus 7 t2b + 14 WB + 24 DUs.