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!

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

  1. BS:135#
    WOD: 10:06

    1. T2B: 7
      WOD: 2:02, 2:04, 2:00

  2. BS: 195, 205*4
    T2B: 10
    WOD: 1:57, 1:59, 1:59

  3. BS: up to 220#
    T2B: 10, strict
    WOD: 1:44, 1:43, 1:42

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

    7+7

  5. BS: 155#
    T2B: 4
    WOD: 1:56/1:56/1:54

  6. BS: up to 205#
    T2B: 8
    WOD: 1:51/1:50/1:47

  7. 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

  8. BS: 135 x 5 each rd
    T2B: 8 strict
    WOD: 2:15, 2:15, 2:14

  9. 205#, 10 strict

  10. BS: 135 x 5
    T2B: 5-7 strict

    WOD: about 1:55 x 3

  11. BS: 115 x 6
    7 t2b
    WOD: 2:05, 2:05, 2:06

  12. To 220, 10 strict not straight leg
    135# snatch x 3 Emotm x 12 minutes

  13. bs: 145
    5 rounds of 7 consecutive kipping TTB

    1:49/1:45/1:44

  14. BS- 145#
    7-10 T2B

    Annie- 6:30

  15. BS: 155
    T2B: 10
    WOD: ~ 1:50-1:55 400m runs

  16. BS: 125# 5×5
    T2B: kipping 5×7
    WOD: 1:54, 1:54, 1:56

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