Monday Workout: Back Squat, Push Press, Burpee, Toes to Bar



Back Squat, 3-3-3-2-2

Notes: Goal is to work up to a heavy double (~85%), NOT a 2RM.  If you are participating in C’ville Strength tomorrow (Tuesday), keep back squats lighter today.


Level 1

In 8 Minutes:

“Buy-in” of 3 minutes max jump rope singles or double under attempts, then AMRAP in 5 minutes of:

  • Dumbbell push press (35/20) x 7
  • Burpee x 7
  • V-Up x 7

Level 2

In 8 Minutes:

“Buy-in” of 150 double unders, then AMRAP in remaining time of:

  • Shoulder to Overhead (135/95) x 7
  • Burpee x 7
  • Toe to Bar x 7

Notes: *Record score for AMRAP.  If doing L1, also record number of singles or double under attempts in 3 minutes.


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.

Please help us improve the gym and serve you better by filling out this survey today!

11 thoughts on “Monday Workout: Back Squat, Push Press, Burpee, Toes to Bar

  1. Cville Burn
    WOD: 6 rounds

    15min AMRAP
    15 box jumps – 20″
    15 KBS – 35lbs
    15 ab mat sit-ups
    15 lunges w/plate – 25lbs

  2. No back squat. Did 3 sets of max rep strict pull-ups instead: 7, 6, 5
    WOD: 4 + 1 (75#)

  3. Still no weighted squats, so I did a mile with the weight vest (30#? 40#?) in about 8:40-9:00 (not sure since I was using the regular wall clock and not the timer)

    WOD: 150 DUs, 3+4 @95#, 25# V-Ups

    Not a good DU day, to be sure 😛

  4. C’ville Burn
    WOD 5 rounds + 15 box jumps
    Box jumps @ 20″
    kbs @ 35#
    Lunges @ 10#

  5. BS: 135# 3×3, 145# 2×2
    WOD: 2

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