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...

8 Rounds for Time

8 Hang Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups

15 Rounds for Time

100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups

AMRAP in 25 minutes

From 0:00-5:00, AMRAP of:
15 GHD Sit-Ups
5 Strict Presses (135/95 lb)

Rest 5 minutes

From 10:00-15:00, AMRAP of:
10 Toes-to-Bars
10 Front Squats (135/95 lb)

Rest 5 minutes

From 20:00-25:00, AMRAP of:
5 Bar Facing Burpees
15 Hang Power Cleans (135/95 lb)

5 Rounds For Time

5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest

5 Rounds for Time

1 Power Clean (135/95 lb)
2 Thrusters (135/95 lb)
3 Power Snatches (135/95 lb)
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)

6 Rounds for Time

6 Front Squats (225/135 lb)
16 Toes-to-Bars

For Time

21 Front Squats (135/95 lb)
21 Pull-Ups
15 Push Presses (135/95 lb)
15 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups

For Time

19 D-Ball Squats (80/60 lb)
9 Cleans (165/115 lb)
17 Chest-to-Bar Pull-Ups
85 calorie Air Bike
13 Deadlifts (185/130 lb)
14 Burpees Over the Bar
40 Alternating Dumbbell Snatches (50/35 lb)

Wear a weight vest (20/14 lb)

For Time

21 Back Squats (225/185 lb)
400 meter Run
15 Front Squats (185/135 lb)
800 meter Run
9 Overhead Squats (135/95 lb)
1600 meter Run

3 Rounds for Time

400 meter Run
7 Unbroken* Bear Complexes (135/95 lb)

* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)