Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Ball Thruster
Back Squat Demo / Progressions / Teaching
Back Squat Warm-up / Practice / Form Checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.
WOD
4 rounds for time
* Squats are from a squat rack, not the ground.
COMPETITIVE
8 Back Squats (220 / 145)
21/15 Cal Row
PERFORMANCE
8 Back Squats (160 / 105)
21/15 Cal Row
LIFESTYLE
8 Back Squats
16/11 Cal Row
WOD competitive
Time : 7:57
Bike-Row-Bike-Row
Legs will feel this tomorrow. Fun testing out 1 rep today! Good push this morning Julie, so strong!
Super fast time and with the heavy weights! Great job!!
Super fast as always, even when pushing those heavy weights! Good work!!!
Solid squat, even though you don’t think so! 💪🙌🔥
Strength; started at 295, ended with 365. Very challenging with no real threat of failing.
WOD; competitive 8:16
Ended up using 225 for the squats instead of 220 for easier plate math, and did row, row, bike, bike. Really enjoyed this one!
Fast! Nice squat numbers!
This is a good one for you! Your rowing is getting better too! Good job! Rx plus at that 😉
That bar bend thooooo
First workout back since I got taken out by the flu!
Strength – 185
Felt good!
WOD – performance
(I wanted to be able to walk tomorrow but I still don’t think I’ll be able to haha)
Time 6:59
Nice to have you back! At that speed you will definitely feel it! Great job!
Great time! So fast and so strong! <3
PR’d my back squat by 5lbs for 370lbs. 😁
SHIIIIIT! That’s moving some heavy weight! Good job man!
Awesome, great job!! But also, what happened to “This is not a 1rm test” haha
Strength: 155lbs squats
WOD:
Performance bike-bike-row-row
8:21
Woo! It’s always a good day when I can beat you in a WOD… only 5 seconds, but I’ll take it. Great time!