Front Squats

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Empty
• 30-second Dead Hang

Strength – Strict Press

• 2 x 5 (45/35)
• 1 x 5 (75/ 55)
• 1 x 3 (95 / 65)
• 1 x 2 (115/ 80)
• 3 x 5 ( work set)

7 min Clean and Front Squat Warm-up

1 RD for Time

• 25 Hang Power Cleans (115/80)
• 50 Front Squats
• 25 Hang Power Cleans

10 minute Warm-up

10 min EMOM

• Odd Minutes: 5 Front Squats. (95/65)
• Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

• 10 burpees
• 15 box jumps
• 20 KB Swings (35/25)

10-minute Warm-up/Set-up

24-Minute Partner AMRAP. (OUTSIDE)

• Max Reps of Kettlebell Complex (35s/25s)
  • 5 Front Rack Squats
  • 3 Hang Cleans
  • 1 Shoulder to overhead
• 200m Run

The Rules

1. 1 partner maximizes reps of the KB complex, while the other runs the 200.
2. The running partner takes over the KB complex, where their partner stops.
   e.g. — If partner 1 completes 1 rep of hang cleans, the running partner takes over on rep 2 of the hang cleans.
3. Partner must be in motion on the 200 before the KB complex can be started and must stop as soon as the 200 is completed.

The goal is to end with the most reps of the KB complex, so keep a running count of rounds. Communication is key.

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs

8 Minute Warm-up

7 Rounds (U go, I go) – (12min Cap)

• 3 Deadlifts (135/85)
• 3 Hang Power Cleans
• 3 Front Squats
• 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)

10 Rounds For Time (Partner – Waterfall – 20min Cap)

• Row (250m/200m) or Ski -Erg
• 10 Med-Ball Squat Cleans (20/14)

8 min ALT EMOM

• Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
• Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

• 5 Push press (75lb / 55lb)
• 4 Thrusters
• 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

• 10/8 Cal Assault Bike or 12/10 C2 Bike
• 5 Push-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

Partner Workout

30 Rounds Combined For Time

• 6 burpees over-the-bar
• 3 power cleans (115 / 80)
• 3 front squats
• 3 push press
• 6 burpees over-the-bar

Every 5 mins 200m C2 Bike Each

Start and end the workout with a 200m C2 Bike each

After the bike, start where you left off.

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

Front Squats

• 2 x 5 x 45/35 (warm-ups)
• 1 x 3 x 95 / 65
• 1 x 3 x 125 / 85
• 1 x 3 x 155 / 105
• 3 x 3 x 185 / 125

6 – 9 – 12 – 9 – 6 For Time

• Thrusters (75 / 55)
• Pull-ups or Ring Rows
• Burpees

12 min AMRAP

• 1 sled pull (pick the weight)
• 3 front squats ( 135/95)
• 3 push press (135/95)
• 1 sled pull
• 4 front squats
• 4 push press
• 1 sled pull
• 5 front squats
• 5 push press
• ….

Add 1 front squat and 1 push press per round

21, 18, 15, 12, 9, 6, 3

• KB Squats
• Toes-To-Bar

100m Farmers Carry Between Rounds. (Pull-Up Bars to Corner of Pad and Back)