Back Squat

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 […]

Clutch City

Every 2 minutes for 10 minutes(5 sets) Back squat Set 1- 6 reps (65%) Set 2 – 4 reps(75%) Set 3- 2 reps(85%) Set 4- 2 reps(90%) Set 5- 1 rep(95%) Then, 2 sets of Back squat x 1 (100%+) Rest 3 min AMRAP 9: 5 Power cleans (155/110) 10 pullups 20 wall ball

Breaking the Habit

Every 2 minutes for 12 minutes: Back squat x 2 (starting weight should be around 85%) Then: AMRAP 15 min: 6 strict hspu 12 KB swings (53/40) 30 Double Unders

Man on Fire

Back Squat Every 3 min for 15 min perform 3 backsquats at 85%-90% 1RM Metcon AMRAP 10 min 5 pullups 10 ring dips 15 wall ball (20/14)

Snow Plow

Back Squat 5-4-3-2-1 ——————— For time complete: 500m Row 500m Run 50 DUs