Front Squat

Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.

Search...

AMRAP in 33 minutes

50 meter Farmer's Carry (2x24/16 kg)
25 Dumbbell Squats (2x24/16 kg)
10 Burpee Pull-Ups

For Time

25 Snatches (115/75 lb)
25 Wall Ball Shots (20/14 lb)
25 Shoulder-to-Overheads (115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars

For Time

12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)

AMRAP in 20 minutes

5 Dumbbell Deadlifts (2x50/35 lb)
6 Dumbbell Hang Cleans (2x50/35 lb)
7 Dumbbell Front Squats (2x50/35 lb)
8 Dumbbell Push Presses (2x50/35 lb)
35 Double-Unders
200 meter Run

Buy-In: 54 second Silence

10 Rounds For Time

11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)

2 Rounds for Time

200 meter Run
16 Kettlebell Swings (53/35 lb)
16 Pull-Ups
16 Front Squats (110/70 lb)
200 meter Run
14 Kettlebell Swings (53/35 lb) 
14 Pull-Ups
14 Front Squats (110/70 lb)
200 meter Run
12 Kettlebell Swings (53/35 lb)
12 Pull-Ups
12 Front Squats (110/70 lb)

AMRAP in 21 minutes

7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups

For Time

21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)

3 Rounds for Time

1 Bear Complex (185/135 lb)
7 Bar Facing Burpees

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.