Monday Workout: Back Squats, and a 10 Minute AMRAP

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STRENGTH

Back Squat, work up to a heavy set of 5 reps (NOT a 5RM)

Notes: On Thursday we will be back on 5×5.  The goal for today is not to go to failure, work up to something that feels heavy for the day and shut it down.  Spend no more than 10-15 minutes on today’s strength work.

WOD

Level 1

AMRAP in 10 Minutes of:

  • Goblet Squat x 5
  • Push-up x 10
  • Run x 200m

Level 2

AMRAP in 10 Minutes of:

  • Front Squat (~40-50% BS 1RM) x 5
  • Handstand Push-up x 10
  • Run x 200m

Notes: Record FS weight and number of rds on AMRAP

14 thoughts on “Monday Workout: Back Squats, and a 10 Minute AMRAP

  1. BS: up to 115#
    WOD: 4 rds (FS @ 85# rd 1, 75# thereafter, 3 HSPUs w 2 ABMATS rd 1- 8,6,6 w 3 abmats thereafter)

  2. BS: 135 (rebuilding)
    WOD: 4rds + 15 @ 95

  3. BS: 121#
    WOD: 3+8 (@ 65#, knees on box for hspu). Went light and easy to get moving again. Feelin my quads and triceps…

  4. to 225×5

    3.5 rounds of ope caliber HSPU + 1.5 jess caliber HSPU = 5 @135#

  5. BS- 155
    WOD- 3 + 150 meters
    85#FS, 1 abmat,

  6. “recovery day”
    bs: 155#

    3 rounds not for time:
    5 front squat @ 85#
    5 abmat hspu, 5 burpees
    top of hill run

  7. BS: 185#

    WOD = 4 rounds (FS: 95#, 300 m Row)

  8. BS: 125#
    WOD: 4+15 (FS 55#, knees on box, subbed 250m row)

  9. BS: 135#
    WOD: 4; one abmat, 85#

  10. BS: 135
    WOD: 4 rounds and 3 pushups (some HSPU and mostly pushups)

  11. BS 205#
    WOD 3+15 @ 105#

  12. 225#
    5 + 13 @ 135#

  13. BS: 95#
    WOD: 5 rounds (55#, box hspu)

  14. 5×275
    5 + 7 @155

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