Monday Workout: Back Squat, Toes to Bar, and 500m Intervals

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STRENGTH

A1. Back Squat, 4-6 x 5 sets, rest 1 minute

A2. Toe to Bar, 7-10 x 5 sets, rest 1-2 minutes

*Record weight on BS and reps per set on T2B.  T2B can be kipping or strict, but should be an unbroken set.

CONDITIONING

3 Sets:

  • Row x 500m
  • Rest 2 Minutes

Notes:  Goal should be to row at or around best 2k pace for each 500m effort (i.e. if your best 2k is 8 minutes, your goal should be to complete each set at or around 2 minutes).  These are not “all out” efforts each time.  Share rowers if need be (rest intervals don’t have to be exact if sharing a rower).

ANNOUNCEMENTS

Missed the Nutrition Challenge Kick-off?

Email Scott if you still want to get involved so we can figure out a time to get pictures and measurements taken and answer any questions that you have!  It’s not too late!

CFC Goes To The Charlottesville Dogwood Festival BBQ & Fireworks Night

17 Comments on “Monday Workout: Back Squat, Toes to Bar, and 500m Intervals

  1. Rankel:
    20 Min AMRAP
    6x DL @ 225#
    7x Burpee Pullups
    10 x KBS @ 70#
    200 M Row (sub’ed for 200M Run)

    7+7

  2. Squat: up to 235×5
    T2B: 10 reps per round, 4 rds “in rhythm”, last round one at a time.
    WOD: 1:43, 1:43.1, 1:43.5

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