Monday Workout: Back Squats, Kettlebell Swings, Goblet Squats, Jerks, and Double Unders

1471354_10151755022221751_1089843227_n

STRENGTH

Back Squat, 2-3 x 5 Sets

WOD

Level 1

AMRAP in 8 Minutes of:

  • Russian Kettlebell Swing (35/20) x 20
  • Goblet Squat (35/20) x 10
  • KB Push Press (35/20) x 10 (5/side)
  • Jump Rope Single x 50

Level 2

AMRAP in 10 Minutes of:

  • Kettlebell Swing (53/35) x 20
  • Goblet Squat (53/35) x 10
  • KB Shoulder to Overhead (53/35) x 10 (5/side)
  • Double Under x 30

20 thoughts on “Monday Workout: Back Squats, Kettlebell Swings, Goblet Squats, Jerks, and Double Unders

  1. Strength: 85-125# in 10# increments
    WOD: 3+33 rx

  2. BS: up to 265#
    WOD: 5+3 rx

    1. good job, twin

  3. BS: 205#
    WOD: 2+62 rx

  4. BS up to 165#
    WOD 5+2 rx

  5. Strength: up to 135#
    WOD: 2 + 51 ( 35# (R), 20# (L), 20DUs r1, 15 r2)

  6. BS: 225
    WOD: 3+34

  7. BS: 175#
    WOD: 3 + 40

  8. Squats up to 285.
    WOD: only 2+40. Very annoyed I couldn’t string together doubles, which was eating up tons of time when I kept tripping and resetting. Legs felt ok, but heavy squats probably messed up my coordination.

  9. BS: 155(3),165(3),177(3),187(2),192(2)
    WOD: 4+50rx

  10. BS: 90, 92, 94, 95, 96 kg all triples until the last set. That’s definitely a PR for triples!

    WOD: 3+24 Rx

  11. 245#
    4+30 (15 pushup sub for PP)

  12. BS: 131, 143, 153, 165, 170 (new 3 rep max!)
    WOD: 3 + 31 Rx (rope broke about halfway through, so I lost about a minute of work)

  13. BS: 145 x 5
    WOD: 3+20 rx

  14. BS #125
    WOD: 4 + 25

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Your email address will not be published.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