back squat

Wednesday, April 11, 2018

Workout: As Many Reps as Possible in 5 Minutes of:
21 Back Squats (135,95)
15 Back Squats (185,135)
9 Back Squats (225,155)
Time Remaining, Max Back Squats (275,185)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Push Press (115,80)
15 Push Press (135,95)
9 Push Press (155,105)
Time Remaining, Max Push Press (185,125)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Hang Power Snatches (75,55)
15 Hang Power Snatches (95,65)
9 Hang Power Snatches (115,85)
Time Remaining, Max Hang Power Snatches (135,95)

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Monday, March 12, 2018

Strength: Back Squat
70% x 4
75% x 4
80% x 3
85% x 3
90% x 2
*rest 60-90 sec as needed in between
efforts

Workout: As Many Rounds and Reps as Possible in 3 Minutes of:
15/12 Calories Airdyne
6 Pistols (Alternating)
8 Box Jump Overs
*Rest 1 Minute
As Many Rounds and Reps as Possible in 4 Minutes of:
15/12 Calories Airdyne
6 Pistols
10 Box Jump Overs
*Rest 1 Minute
As Many Rounds and Reps as Possible in 5 Minutes of:
15/12 Calories Airdyne
6 Pistols
12 Box Jump Overs

Monday, February 12, 2018

Strength: Back Squat Every Two Minutes for 12 Minutes:
2 Back Squats Climbing to 85% of 1RM

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
5 Power Snatch (115,75)
20’ Overhead Walking Lunges (115,75)
5 Front Squats (115,75)
20’ Front Rack Walking Lunges (115,75)

Wednesday, January 31, 2018

Strength: Back Squats
20 Reps of Back Squats Unbroken. Add 5
lbs. to last week’s weight.

Workout: 8 Rounds For Time of:
8 Handstand Push Ups (Open Standard)
8 Kettlebell Swings (53,35)
8 Goblet Squats (53,35)

Thursday, December 21, 2017

Strength: Back Squats 5 x 4 (Climbing)

Workout: For time:
100 Hang Power Snatch (75,45) RX+(95,55)
*On break #1 perform 1 Rope Climbs
On break #2 perform 2 Rope Climbs
On break #3 perform 3 Rope Climbs
On break #4 perform 4 Rope Climbs
On break #5 perform 5 Rope Climbs
Each break after 5 will only be 5 Rope Climbs each time

Thursday, November 30, 2017

Strength: Back Squat – Find 1 Rep Max

Workout: : As Many Rounds As Possible In 5 Minutes of:
10 V-Ups (10/8 Medicine Ball)
10 Overhead Lunges with Med Ball
Rest 1 Minute
As Many Rounds As Possible In 4 Minutes of
7 Burpees
25 Hollow Rocks
Rest 1 Minute
As Many Rounds As Possible In 3 Minutes of
20 Mt. Climbers
10 Tuck Ups

Wednesday, November 22, 2017

Strength: Back squat
Find 1 Rep Max with a 10 second hold in the bottom
10 Power Snatches with PVC in between sets

Workout: As Many Rounds as Possible in 10 Minutes of:
3 Bar Facing Burpees
3 Power Snatches (155,115)
6 Bar Facing Burpees
6 Power Snatches (155,115)
9 Bar Facing Burpees
9 Power Snatches (155,115)…
After each round completed add 3 Reps to each Movement.

Accessory: Every 3 Minutes for 15 Minutes of:
6 Bar Muscle Ups
Every 2 Minutes for 20 Minutes of:
10 Strict Pull Ups