Posts tagged with ‘back squat’

  • WOD Blog | Workout of the day

    WEDNESDAY 31-01-2018

    - by Admin

    LEVEL 1

    A. CONDITIONING

    AMRAP 5:
    1 power clean + 1 front squat + 1 power jerk
    45/35kg

    Must be performed as a complex. You may only release the bar after the jerk.

    B. STRENGTH

    Back squat
    10-10-8-8-5-5, ascending

    – Superset with a 20 sec hollow hold

    LEVEL 2

    A. CONDITIONING

    In 5 minutes:
    Max unbroken power clean + power jerk, 61/43
    As many power clean + power jerks as possible in the remaining time

    *Two scores: 1 = the amount of UB reps performed; 2 = the amount of reps performed after that

    B. STRENGTH

    Back squat
    Build to your heaviest 5 for the day in 5 sets

    – Superset with 15 hollow rocks

  • WOD Blog | Workout of the day

    WEDNESDAY 13-12-2017

    - by Admin

    HAPPY BIRTHDAY TO CINDY WEBER AND MACAYLA SPAMERS!

    LEVEL 1

    A. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    LEVEL 2

    A. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    B. STRENGTH TEST

    Back squat
    1 Rep Max

  • WOD Blog | Workout of the day

    FRIDAY 01-12-2017

    - by Admin

    HAPPY BIRTHDAY TO TAYLA ROHLANDT AND TIM SIMMONS!

    LEVEL 1

    A. CONDITIONING

    Every 45 seconds x 16 rounds:
    Odd rounds: 7 pull-ups
    Even rounds: 9 DB power cleans, 15/10

    *Work in pairs and alternate stations

    B. STRENGTH

    Back squat
    Build to your heaviest 4 for the day

    LEVEL 2

    A. CONDITIONING

    Every 45 seconds x 16 rounds:
    Odd rounds: 9 C2B pull-ups
    Even rounds: 9 DB power cleans, 25/15 (unbroken)

    *Work in pairs and alternate stations

    B. STRENGTH

    Back squat
    Build to your heaviest double for the day.

  • WOD Blog | Workout of the day

    MONDAY 30-10-2017

    - by carl

    LEVEL 1

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    15 strict pull-ups for time (30 horizontal RR)

    LEVEL 2

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    20 strict C2B pull-ups for time

     

  • WOD Blog | Workout of the day

    WEDNESDAY 18-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DELEANE LUZZATTO!

    LEVEL 1

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jumps, 24/20″
    Even: 10 jumping C2B pull-ups

    B. STRENGTH

    Pause back squat
    5×3, ascending
    *2 sec pause & rebound to stand

    LEVEL 2

    A. CONDITIONING

    EMOM 12:
    Odd: 15 box jump overs, 24/20″ (on and over)
    Even: 3-5 bar muscle-ups (5 burpee C2B pull-ups)

    B. STRENGTH

    Pause back squat
    5×3, 75%
    *2 sec pause & rebound to stand