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)

Paper Trail

Every 4 min for 20 minutes: Back squat 5 reps @ 60% 4 reps @ 70% 3 reps @ 80% 2 reps @ 85% Max reps @ 85% For max reps/meters 2 min row for max meters Rest 60 sec 2 min max box jump overs (24/20) Rest 60 seconds 2 min max DB thrusters […]

Black Mamba

Take 15 minutes to build to 80-90% 1RM back squat Then.. 3 sets of: 3 reps @ 85% 1RM Rest 1 minute 20 strict renegade rows (10 per arm) Rest 1 minute For time: Buy-in: 50 cal row 3 rounds of: 30 double unders 20 KB swings (70/53) 10 strict Pullups

Quail Man

Every 2 min for 10 min: Backsquat Set 1: 6 @ 65% Set 2: 4 @ 75% Set 3: 2 @ 80% Set 4: 2 @ 85% Set 5: 1 @ 90% Then Final Set:  Max UB reps at set 4 working weight. UB is 1 sec pause at top or set is done. Then […]