Monday Workout: Pause Squats, Step Ups, and More Monday Fun!

Sign up for the gymnastics seminar with Chris G on October 27!

[youtube=https://www.youtube.com/watch?v=-zC2soT8fJ0&rel=0]

STRENGTH

Back Squat, 8-6-5, 31X1 Tempo

Add weight per working set. Pause for a full second at the bottom.

WOD

Level 1

AMRAP in 10 Minutes of:

  • Box Step-up (18/12″) x 10 (5/leg)
  • Box Push-up x 10
  • Run x 200m

Level 2

AMRAP in 12 Minutes of:

  • Weighted Step Up (24/20″) x 10 (5/leg)
  • Hand Release Push-up x 10
  • Run x 200m

Notes: Use a sandbag or dumbbells/kettlebells for weighted step up – choose a weight that challenges you (recommended is 50-70# total for men, and 30-50# total for women).  Sub 250m row for run if necessary (weather).

Announcements

Gymnastics Seminar with Chris G!

Want to finally get that first muscle up or learn some great drills for how to get there?  Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!

Yoga

Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.

18 thoughts on “Monday Workout: Pause Squats, Step Ups, and More Monday Fun!

  1. I see someone else thought Sundays were for gymnastics championships rather than for football 😀

  2. Strength: 185#
    WOD: 6 rounds + 2 step ups, 60#

  3. Strength: 135 – 185# (8, 6, 5, 6)
    WOD: 5 rds +20 & 195M (at the bottom of the steps when time was called)

  4. C’ville Burn:
    20min AMRAP – 5 + 36 + 50m run
    15 KBS @45#
    12 Situps
    9 Burpees to 6″ target
    200 m run

  5. Strength: 115#
    WOD: 4 rnds

    1. You’re a beast Al

    2. Could have been 5 rnds. I wasn’t too far behind Kiersten.

  6. BS: 115#
    WOD: 5 + 2 24″ box, 44# bag

  7. BS: 198#, 220#, 231#

    WOD: 6 rds w/ 33#dumbbell ea. hand

    Eid Mubarak! Hope all’s well in Cville.

  8. BS: 135,145,155
    WOD: 5 + 2 (44# sandbag)

  9. BS: 155
    WOD: 5 + 50m

  10. WOD: 6 + 2 (20# per hand)

  11. BS 135-175
    WOD 5+8 (52# sandbag)

  12. BS: 135, 155, 165
    WOD: 6 + 1 (54# across 2 sandbags)

  13. BS: 100, 115, 125#
    WOD: 5+1 w/ 34# sandbag

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