Monday Workout: Back Squat, Push Press, AMRAP 10

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STRENGTH

A1. Back Squat, 3 sets of 5 reps, rest 60-90 seconds

A2. Push Press, 3 sets of 5 reps, rest 60-90 seconds

*Take Push Press from floor, and double up on bars if necessary. A1 and A2 are supersets.  Work between 70-80% for working sets.

WOD

Level 1

AMRAP 10:

  • Row x 500m (or Run x 400m)
  • Russian Kettlebell Swing (45/25) x 50
  • Burpee Box Step Up (18/12) x 25

Level 2

AMRAP 10:

  • Row x 500m (or Run x 400m)
  • Kettlebell Swing (70/53) x 50
  • Burpee Box Jump (24/20) x 25

Notes: If you are unable to complete 1 full round, record number of reps completed

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. Our End of the Year Party is on December 12 at Boylan from 2-5pm!  RSVP to our Facebook EventHERE.  There will be food, drinks, awards, and it will be an awesome time!

9 thoughts on “Monday Workout: Back Squat, Push Press, AMRAP 10

  1. BS: 132#; PP: 90#
    WOD: 1 + 380m (45# kettlebell)

  2. no strength
    WOD- 1 + 500 meters w/ 45# kb

  3. BS 155# 5×5, no PP
    WOD 1 + 2 KBS rx

  4. 1 + 438m
    25 American + 25 Russian KBS @70#
    Burpee Box Step Ups to 20″
    Knee is feeling good, but still not ready to jump back on the box

  5. 160/105
    1 + 370m (step ups)

  6. 245/155
    1+500m, 14kbs rx

  7. BS: 105# PP: 85
    WOD: 1 +1 kbs rx

  8. Pseudo recovery wod
    Strength: 55, 60, 65# for both
    Wod: 1+10kbs (35#, burpee box step ups)

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