Monday Workout: Back Squats and Light and Fast v2



Back Squat, 3-3-3-3

Notes: If new to the movement, do 5×5 at light/moderate weight and focus on technique


Level 1


  • Dumbbell Thruster x 10
  • Burpee x 10

Level 2


  • Thruster (75/45) x 10
  • Bar Burpee x 10

Notes: Face any way you want on burpees, but must be 2-footed take-off and landing when jumping over bar for Level 2.  Try not to drop bars from overhead with only 10# plates on either side – they bounce all over the place and may break.


Kings Dominion plus Holiday Haunt! October 26

Ready to be scared? On Sunday, October 26th we will be heading to Kings Dominion to enjoy the park’s rides by day and then enjoy the Halloween Haunt at night.  See the Facebook Event for more info and to RSVP!!

Halloween Bar Crawl on the Downtown Mall – October 31

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.


11 thoughts on “Monday Workout: Back Squats and Light and Fast v2

  1. BS: 150#
    WOD: 4+13 (used 45# bar, did bar facing burpees)

  2. BSq: 185 (still a little sticky at the bottom of the squat)
    WOD: 5 (more rack stretch work prior to)

  3. BS@175#
    WOD 5+10 lateral burpees over 45#bar

  4. 155


  5. 135

  6. BS: 175,175,185,185
    5 rx (lateral burpees, 15# bar with plates)

  7. Done at gym at place of work.

    Pre-workout Bench Press:
    4 set with 135#: x50 reps, x40, x35, x30

    Back Squats: No racks, so had to take from ground.
    4 sets of 10 with 135#

    WOD: 3 + 5 rx

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