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 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)

5 Rounds for Time
21/15 calorie Bike Erg
15 Kettlebell Front Squats (2x53/35 lb)
9 Toes-to-Bars

Strength
Clean-and-Jerk (1RM C&J)
12 mins

Metcon 
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-ups (4.5'' deficit/3" deficit)
30 Front Squats (95/65 lb)

Time Cap: 20 minutes

9 Rounds for Time
3 Power Cleans (185/125 lb)
5 Front Squats  (185/125 lb)
7 Bar Facing Burpees

3 Rounds for Time
@0:00
3 rds
15/12 Cal. Assault Bike
15 Thrusters (95/65)
@10:00
3rds
15/12 Cal. Assault Bike
15 Shoulder to OVH (115/75)
@20:00
3rds
15/12 Cal. Assault Bike
15 Front Squats (135/95)
8 min Time Cap each set

Strength
Front Squat (1RM Max)

Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)

Metcon 
For Time:
50 Yd Sled Push (3x45/2x45)
50 Slam Balls (50/30)
50 Yd Sled Push
35 Slam Balls
50 Yd Sled Push
20 Slam Balls