Front Squats

Curtain Call

4 sets of: Front squat x 3 @ 75-80% Rest 2 min 4 rds for max reps 60 sec max cal row 60 sec max DB step ups (24/20) 60 sec max abmat sit-ups 60 sec rest * advanced athletes encouraged to use assault bike. For the step ups choose a weight that is challenging […]

Wild Thing

6 sets of: Front squat x 3 Rest 2 min For time: 5 power snatch (155/110) 10 box jump overs (24/20) 10 power snatch (145/100) 20 box jump overs 15 power snatch (135/95) 30 box jump overs

Lickity Split

Front squat 3-3-3-2-1-3-3-5 AMRAP 8 min: 2 power cleans (155/110) 4 front squats (155/110) 6 front rack lunges (155/110) 8 chest to bar pullups

Chutes and Ladders

Front squat Set 1- 5 reps (65%) Set 2- 4 reps (75%) Set 3- 3 reps (85%) Set 4- 2 reps (90%) Set 5- 1 rep (95%) Set 6- 2 reps (95%) Rest 2 min b/w sets MetCon: AMRAP 15 minutes: 200m med ball run 15 wall ball (20/14) 15 box jumps (24/20)

Benny The Jet

2 Front Squats Every 2 min for 12 minutes (6 sets) Work between 80-85% of 1RM Then Rest 2 minutes 2 Sets of Max reps at final working weight used on 6th set above.  Rest 3 minutes between each max attempts. 8 min AMRAP 7 Toes-to-Bar 14 KB Swings (53/40) 21 Double-Unders

Macromaniac

Warm-up 1,000m Row Front Squats 5-5-3-3-1-1 Metcon 3 Rounds for time 5m inch worm 10m Bear crawl 21 KB Swings (53/40) 200m Run

Bouncy House

Warm-up Tabata Squats, then Tabata Sit-ups Strength:  Front Squats 5-5-5-3-3 METCON AMRAP 6 Minutes 10 Box Jumps (24″/20″) 10 KB Swings (53/40)