Tuesday Workout: Back Squat Tempo, AMRAP 15

Last Call for our Survey!  We’ll keep the link up for the remainder of the week. Thanks in advance for sharing your input so we can continue to make improvements in the gym!  Also, reminder about the Nutrition Challenge Kick-off this coming Weekend – Info Here.

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STRENGTH

Back Squat, 5-7 x 4 sets at 30X0 Tempo, rest 2 minutes between sets

*goal is to work a little bit heavier than sets last Thursday if possible, but should not be hitting failure or technical failure (i.e. inability to maintain tempo in set)

WOD

Level 1

AMRAP in 12 Minutes of:

  • DB Power Clean (35/25) x 5
  • Row x 250m
  • Wall Ball to 9′ Target (14/10) x 10

Level 2

AMRAP in 15 Minutes of:

  • Power Clean (135/95) x 5
  • Row x 250m
  • Wall Ball (20/14) x 15

*Can sub 200m run if nice out

Compare here

ANNOUNCEMENTS

  1. Our Thirteenth Nutrition Challenge Kicks off April 10!  Read about it here, and RSVP on Facebook.  PLEASE NOTE COMP CLASS MOVED TO 11AM on 4/10. 
  2. SURVEY TIME: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

7 thoughts on “Tuesday Workout: Back Squat Tempo, AMRAP 15

  1. BS: 95×7, 105×7, 115×6, 125×6
    WOD: 3 + 241 (12 min, 85# PC, 12# WB)

  2. Wod: 5+175m rx
    FS cycle afterwards

  3. BS up to 205.
    WOD: 5+100m (runs for rows)

  4. BS: 50, 60×2, 70kg
    WOD: 5 + 5 Rx (run)

  5. 143
    6+50m run

  6. BS: up to 155
    WOD: 5+5rx

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