Friday Workout: Back Squats and Burpees

Don’t forget to RSVP for the Nutrition Challenge Kick-off happening this Sunday (April 12) at 3pm!  The potluck will happen on April 19 at our celebration cookout at the gym at 530pm.

IMG_4922

STRENGTH

Level 1

Back Squat: Build to a light/moderate set of 10 reps

Level 2

Back Squat, 7 sets of 10 reps at light weight, rest 90 seconds between sets

Notes:  For Back Squats, shoot for around 40% of your 1RM (should be light, focus on speed)

WOD

Level 1

3 Sets:

  • Max Burpee x 1 Minute
  • Rest 1 Minute

Level 2

5 Sets:

  • Max Burpee x 1 Minute
  • Rest 1 Minute

Notes: Make sure you are opening up your hips on the burpees

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2. Our Eleventh Nutrition Challenge will start up on April 12 – see THIS POST for all of the information you need.

3 thoughts on “Friday Workout: Back Squats and Burpees

  1. BS- @ 95#
    Burpees- 20, 21, 21, 21, 21

  2. BS @ 135 on box
    25×3, 22, 21

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close