Posts tagged with ‘back squat’

  • WOD Blog | Workout of the day

    TUESDAY 04-12-2018

    - by Admin

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 5-8 box HSPU
    Odd: 3-5 strict pull-ups

    B: STRENGTH

    Front squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 4-6 strict deficit HSPU
    Odd: 4-6 bar muscle-ups

    B: STRENGTH

    Back squat
    4×10, all heavy

    The accumulated load moved across the 4 sets needs to be more than the load accumulated across last week’s 3 sets

  • WOD Blog | Workout of the day

    MONDAY 05-11-2018

    - by Admin

    A. CONDITIONING

    EMOM 16:
    1: 8 Dbl KB front rack reverse lunges/leg, heavy

    2: 20 sit-ups
    3: 15/12 cal. bike
    4: Rest

    B: STRENGTH

    Level 1 – Paused front squat
    5×3, all heavy

    Level 2 – Paused back squat
    5×2, 80%

  • WOD Blog | Workout of the day

    MONDAY 08-10-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH

    Front squat
    Establish a 10RM in 15 minutes

    B. GYMNASTICS PUSHING

    Strict push-ups
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Reverse lunges per leg
    Hang power snatch, 30/20

    LEVEL 2

    A. LOWER BODY STRENGTH

    Back Squat

    Establish a 20RM in 15 minutes

    B. GYMNASTICS PUSHING

    Kipping ring dips
    As many reps as possible in 4 minutes

    C. CONDITIONING TEST

    AMRAP 8:
    2, 4, 6, 8, 10, …….
    Alt. pistols
    Power snatch, 45/30

  • WOD Blog | Workout of the day

    FRIDAY 24-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Back squat
    4 x 10, across–all heavy

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 24/20″
    20 Russian swings, 32/20kg

    LEVEL 2

    A. STRENGTH

    Back squat
    5-5-3-3-2-2-2-2
    Building to your heaviest 2 for the day

    B. CONDITIONING

    3 rounds for time:
    10 box jump overs, 30/24″
    10 Dbl KB hike squat cleans, 24/16

  • WOD Blog | Workout of the day

    MONDAY 02-07-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO TAMARR SCHROEDER AND CAITLYN MORRIS AND FOR TODAY TO JESSICA TRUSTER!

    TEST WEEK!

    LEVEL 1

    A. STRENGTH TEST 1

    Front squat
    3RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict push-ups
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.

    LEVEL 2

    A. STRENGTH TEST 1

    Back squat
    1RM in 20 minutes

    B. GYMNASTICS PUSH TEST 1

    Strict ring dips
    Max reps in 4 minutes

    C. MIDLINE TEST

    L-sit
    Max accumulated hold within 3 mins.