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Back Squat
Every 3:00, perform 5 back squats, building to a moderate load.
Focus is on mechanics & creating torque.
Workout:
4 Rounds for Time:
6 Dbl KB Front Squat (53/35)(35/26)
8 Alternating Front Rack Lunges
25/20 Cal. Row
WOD: Monday, Jan. 9, 2023: Back Squat Read More »
Strength:
Retest 1 Rep Max Back Squat
Last tested 6/27/22
Benchmark Workout
“Razor’s Edge”
AMRAP x 5 Minutes for 2 Sets:
7 thrusters (75/55)(65/45)
7 burpees over bar
Rest 3:00 and restart at the beginning on AMRAP 2.
WOD: Friday, December 16, 2022: Back Squat Test Day Read More »
Strength:
Back Squat
3 sets of 3 reps
90% of 1 Rep Heavy>
70%; 80%; 90%
Workout: Punch Out
For Time:
Run 800 M
30 Thrusters (115/75)(75/55)
30 Lateral Burpee over Bar
WOD: Tuesday, May 17, 2022: Back Squats, Running, Thrusters, Burpees Read More »
Strength:
Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat
Workout:
16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run
WOD: Friday, May 13, 2022: Back Squats & Kickball!!!! Don’t forget Read More »
STRENGTH
1) Back Squat: 3 x 5 @80%. Rest 2:00
2) Squat Clean: 6 x 1, every 60s.
METCON
EMOM 16:
Minute 1: 10 Romanian Deadlifts (AHAP)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Air Squat Jumps
Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)
AFTER CLASS
5 Minutes of Static Stretching
WOD: Back Squat, Squat Clean, RDLs, Squat Jumps, Assym. Carries Read More »
STRENGTH Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00
METCON
”Tombstone”
For time:
30 Back Squats (225, 155)50 Russian KBS (70, 53)30/24 Calorie Bike
*Alternate Option for Air Bike:400m Run40/34 Calorie Row
8:00 Cap
EXTRA CREDIT – Reverse Hypers: 4 x 15. Rest 60s.
Today’s WOD: Sumo Rack Deadlift, Back Squat, Kettlebell Swings, Assault Bike Read More »
STRENGTH
Back Squat: 5-4-3-2-1+. Rest 2:00
METCON
AFAP, but not for time:
60 Romanian Deadlifts (135, 95)50 Front Rack Reverse Lunges (135, 95) (total)40 weighted straight leg sit-ups
Back Squat, Romanian Deadlifts, Front Rack Reverse Lunges, Sit Ups Read More »
STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.METCON ”Batwings”For time:30 Calorie Bike30 Deadlifts (225, 155)30 Lateral Burpees9:00 CapEXTRA CREDIT Double Leg Banded Leg Curls Tabata:8 x 20s work/10s rest.
Back Squat pause, Assault Bike, Deadlifts, Burpees Read More »
STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s.METCONNot for time:16-14-12-10-8-6-4Band Resisted Russian KBS (70, 53)Goblet Reverse Lunges (70, 53) (Split Reps between each leg)Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)EXTRA CREDIT Reverse Hyper: Accumulate 50-100 Reps @ a moderate load.
Back Squat Pause, Russian Kettlebell Swings, Goblet Lunges, Russian Twists Read More »
Strength:Back Squat Clusters:4 x 2.2.2 :15 rest between each cluster. 2:00 Rest after each set of 6Metcon:For time: 50 Toes-to-bars — then — 50 Front Rack Walking Lunges, 115/75 lbs Every time you break complete 10 Bar Facing Burpees12:00 Time CapThen:5:00 Light Recovery Work (Jog, walk, sled pull)
Back Squat Clusters, Toes to Bar, Front Rack Lunges, Burpees Read More »
