Monday Workout: Back Squat 5RM, KBS, Run

STRENGTH

In 15 Minutes, work up to a 5RM Back Squat

Notes: As you are working up to a 5RM, make sure you are taking enough rest between sets as the weight gets heavier (i.e. 90-120 seconds)

WOD

Level 1

AMRAP 10:

Russian Kettlebell Swing (45/25) x 10
Run x 100m
Russian KBS x 20
Run x 200m
Russian KBS x 30
Run x 300m

Level 2

AMRAP 10:

Kettlebell Swing (70/53) x 10
Run x 100m
KBS x 20
Run x 200m
KBS x 30
Run x 300m

If you are unable to complete one full round in 10 minutes, record # reps completed. For 300m run, either do 3 laps in parking lot or run 200m course + 100m course. If subbing rowing, do 150m row, 250m row, 350m row.

EXTRA WORK

Scapular Strengthening exercises

Options – banded face pulls, banded scap retraction, etc. Try to get in 3 sets of 10-15 reps. Work in some mobility work with a foam roller or lax ball as well.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

10 thoughts on “Monday Workout: Back Squat 5RM, KBS, Run”

Hannah D November 16, 2015 — 8:51 am

BS: 145#
WOD: 1+200m run

Joe November 16, 2015 — 4:56 pm

Worked up to a set of 5 back squat at 60kg, felt good on the quad/knee today. Still won’t be going heavy as it didn’t feel 100%

WOD: 1 + 34 @88# Russian Swings

ope November 16, 2015 — 5:45 pm

243#
2 + 280

Lex November 16, 2015 — 6:42 pm

BS: 165#
WOD: 1 + 46 (55# Russian swings)

Taylor November 16, 2015 — 7:45 pm

185#
1 + 20 swings + 100m run rx

Joyce November 16, 2015 — 8:05 pm

BS 175
WOD 1 + 230

Natalie November 16, 2015 — 8:45 pm

BS 155

Wod 1 + 55 (40#)

lwperdue November 16, 2015 — 10:17 pm

BS 265

WOD 1 + 52rx

andy November 17, 2015 — 8:02 am

1+20+190

>

seth November 17, 2015 — 10:36 am

BS 243
WOD: 1+30rx