Monday Workout: Back Squats, Pull-ups, Plyos and Goblet Squats

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Back Squat, 3-3-3-3-3 at 80% (go a little heavier than last week)


Level 1


  • Ring Row x 7
  • Box Push-up x 10
  • Goblet Squat (35/20) x 12

Level 2


  • Chest to Bar Pull-up x 7
  • Plyo Push-up (25# plate) x 10
  • Goblet Squat (53/35) x 12


Nutrition Challenge

Good luck to those participating in the Nutrition Challenge!!  If you missed the kick-off, it’s not too late to get involved!  Please contact Scott and Chris G to schedule a time to get your pictures and measurements taken and get started this week.

Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

15 thoughts on “Monday Workout: Back Squats, Pull-ups, Plyos and Goblet Squats

  1. BS- 155#
    WOD- 6 + 5 (reg. pullups)

  2. BS: 205
    WOD: 5+2 (I think)

  3. BS: 285, 285, 285, 285, 285
    WOD: 5 + 7

  4. BS: 145
    WOD: 4 + 6 (regular pull-ups)

  5. C’ville Burn: 4 rds

    WOD: 3+20 (chin to bar PUs GS @35#)

  6. BS: 180
    WOD: 4+15 rx

  7. Strength: Power Cleans 7×5 up to 215#, then deloading 1×10 @ 187#
    WOD: 4rds – subbed 55# swings for squats

  8. 200#
    4 + 13 rx

  9. BS: 185#
    WOD: 4+2 regular PUs

  10. BS 255
    5 plus 17

  11. BS: 135
    WOD: 4+18 regular PUs

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