Monday Workout: Back Squat, Push-ups, Lunges, Push Press, Burpees, and Rowing

Please RSVP via Facebook to the End-of-year Superlatives Party!

Also, note that the schedule is different this week due to Thanksgiving – see the changes here.

1378437_10151657518291751_660971696_n

STRENGTH

Back Squat, 3-3-3-3 (around 75%)

WOD

Level 1

In 3 Minutes:

  • Box Push-up x 15
  • Walking Lunge x 30
  • Row for Remainder of Time (Calories)

Rest 2 Minutes

Then, AMRAP in 5 Minutes of the Following:

  • 1-5 Ladder* of Dumbbell Push Press (30/20) and Burpee (regular, not over the bar)

Level 2

In 3 Minutes:

  • Push-up x 25
  • Walking Lunge x 50
  • Row for Remainder of Time (Calories)

Rest 2 Minutes

Then, AMRAP in 5 Minutes of the Following:

  • 1-5 Ladder* of Push Press (95/65) and Burpee Over the Bar

Notes: For 1-5 ladder, you do 1 push press and 1 burpee over the bar, then 2 push press and 2 burpee over the bar, then 3, 4, up to 5.  Once you complete the set of 5, one round has been completed and you start back at 1 until time is up.  Record calories on rower, and number of rounds and reps on AMRAP.

Tips: Scale back reps on push-up and walking lunge so that you are able to complete the work within 3 minutes and have a minute or more on the rower (for example, 20 push-ups and 40 lunges).

ANNOUNCEMENTS

Typhoon Haiyan Relief Drive at Darden

One of our members, Mahalia Parcero, is helping organize a relief effort for the people affected by the destructive typhoon, and is asking for your help!  The last day of collection is today, Monday, November 25!  Please visit the Facebook Event for details on how you can contribute to the relief effort (suggested relief goods, etc.), or contact her for more information:

Mahalia Parcero
(434) 422-0408
mahalia_p@hotmail.com

End of the Year Party!

The End of the Year Superlatives/Awesomeness Party will be held on December 7, from 2-5pm at Boylan Heights!  Please RSVP via Facebook, and bring your spouse/significant other.  We want to see you there!

21 thoughts on “Monday Workout: Back Squat, Push-ups, Lunges, Push Press, Burpees, and Rowing

  1. 225-225-235-245-255(2f)
    equivalent of 2 rounds + 4th rung
    I did 1 up to 5, then 4 down to 1, then 1 up to 5. Now i see its supposed to be a one way ladder.

  2. C’ville Burn
    18 min AMRAP (4+30)
    10 DB Push Press @ 25#
    10 Goblet Squats @ 26#
    10 Sandbag Getups @ 31#
    250m Row

  3. BS: 185#
    WOD: 21 cal, 1+25 Rx

  4. BS: 135
    WOD: 14 cal, 2 + 14 Rx

  5. up to 265#
    34 cal
    2 + 16

  6. BS: 205
    WOD: 16, 2+8

  7. BS: 170#
    WOD: 2+17rx

    1. ps highlight of my day – Elizabeth telling me my squat looked gooood 🙂

    2. Whoops, 25 cals on the row

  8. BS: 225# across
    wod 1: 20cal
    wod 2: 2 + 6rx

    Thanks for the encouragement, Lex!

    Joe, great class!

    1. Every time Elizabeth does a WOD, an angel gets its wings.

    2. Thanks! Glad to have you in it 🙂

  9. BS- 149#
    WOD- 22 cal, 2 + 22

    1. oops! 1 + 22

  10. BS: 275
    28 cals, 2+12

  11. Strength: 275 275 295 295 295
    WOD: Calories – 36 / Rounds 2 + 3

  12. Calories 38
    3 Rounds + 6 reps

  13. 39 cals, 3+1 rx

  14. BS: 120#
    WOD: 13cal; 2 rnds rx

Leave a Reply

Your email address will not be published.

search previous next tag category expand menu location phone mail time cart zoom edit close