December 6, 2015December 6, 2015jhannafitness9 Comments

Monday Workout: Back Squat, Push Press, AMRAP 10

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”

Hannah D December 7, 2015 — 8:09 am

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

Reply
martha December 7, 2015 — 4:03 pm

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

Reply
Joyce December 7, 2015 — 4:56 pm

BS 155# 5×5, no PP
WOD 1 + 2 KBS rx

Reply
Joe December 7, 2015 — 6:28 pm

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

Reply
Taylor December 7, 2015 — 6:50 pm

160/105
1 + 370m (step ups)

Reply
lwperdue December 7, 2015 — 9:38 pm

245/155
1+500m, 14kbs rx

Reply
lauren connor December 7, 2015 — 10:07 pm

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

Reply
Melinda December 8, 2015 — 7:38 am

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

Reply
andy December 8, 2015 — 1:22 pm

185 1+500+5

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