Tag Archives: Front Squat

Front Squats and Weighted Pullups then a Kettlebell EMOM

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Take 5 rounds to work up to a heavy (heavier than last time)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM
  • 8-10 x Weighted Pullups @ 10kg (try to go unbroken)

EMOM for 16 minutes

  • First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
  • Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
  • Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
  • Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)

* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.

Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.

Front Squats then HSPU and DUs

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Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

3 rounds resting 30 seconds between rounds

  • 10 x Alternating Kettlebell Halos (l+r=1 rep) @ 14kg
  • 10 x Streight Leg Weighted Situp @ 14kg
  • 10 x Kettlebell Pull Through (r+l=1rep) @ 14kg

Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.

Front Squats then Kettlebell Kickstand Squats and Deadlifts

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Take 5 rounds to work up to a heavy (heavier than 3 weeks ago)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM

Kettlebell finisher from Joellerblades on Instagram… EMOM for 6 munutes

  • 6 x Kickstand Single Arm Squats per Side @ 24kg (KB should be racked on the opposite side to the working leg)
  • 6 x Kickstand Single Arm Deadlift plus Row per Side @ 24kg (again KB should be on the side with the back leg)

Results: Got to 84kg (80kg last time) with part 1 of the Front Squats and used 54kg for part 2.

Front Squats, then Kettlebell Swings, Burpees and HPC

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Take 6 rounds to work up to a heavy

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

Then 6 rounds for time of

  • 18 x Kettlebell Swings
  • 12 x Burpees
  • 6 x Hang Power Cleans @ 125lbs

Results: Teached 200lbs/91kg on the Front Squats. Used 130lbs for the second part. Metcon 18:20.

Front Squats then Power Cleans, Push Presses and Lunges

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Take 6 rounds to work up to a heavy

6 x Front Squats

Then 2 rounds of

12 x Front Squats @ 65% of above 6RM

Then AMRAP in 12 minutes

  • 6 x Power Clean @ 75lbs
  • 6 x Push Press @ 75lbs
  • 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)

Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.