Back Squat

Modern Family

In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP – 3 minutes Back Squat (155/105) -rest 4 min- 3 Rounds for Time one person working at a time, split reps as needed 100 DU 75 Pull ups […]

Show Me The Money

4 sets of: Back squat x 3 (80%+) Rest 2-3 min 1 set of: As many reps as possible at 90% Amrap 15 min: 15 box jumps (24/20) 5 hang cleans (155/110) 200m run

Reverse Psychology

With a continuous running clock: 0:00-5:00 400m run 15/12 T2B 20 alt pistols At 5 min mark complete the triplet again. Each set should be treated as a sprint and done as fast as possible. ************ 5 sets Deadlift (3 sec pause above the knee) + hang squat clean Rest 2-3 min ************ Back squat […]

I Got This

Every 2 minutes: Backsquat 10-9-8-7-6-5 *add weight after each set Every 3 minutes for 15 minutes: 200m run 7 front squats (115/85) 12 T2B

Freak Show

Friday In 15 minutes work to your heaviest Backsquat double for the day. For time: 750m row 40 thrusters (95/65) 20 muscle ups * scale for muscle ups are 4 rounds of 10 pullups and 10 dips. **annotate whether ring or bar muscle ups

The Reckoning

Every 2 minutes for 12 minutes: Back squat Set 1 – 5 reps Set 2 – 5 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 2 reps Set 6 – 1 rep Then 2 sets of 1 rep. Rest 3 min. *Goal today is finding that new 1RM. Approach […]

Hammer Time

6 sets of Back squat 3-4 reps at 80-85% Rest 2-3 min Emotm 6: 6 thrusters (115/85) 6 burpees over the bar

RICE- aroni

Every 2 minutes for 10 minutes Back squat 5-5-3-3-1 Then 2 sets of back squat x 10 @ 75% 1RM Every 90 sec for 12 minutes: 3 push press (155/110) 6 box jump overs 9 KB swings (70/53)