Back Squat:
Warm Up Back Squats to 90%
90% x 4 X 5 reps
80% X 3 X 10 reps
Beginners do 3 sets of 10 reps
+
3 RFT
7 Hang Power Cleans 185/125
7 HSPU
Beginners/Intermediates:
5 Rounds:
7 Power Cleans 135/95 95/65 75/53
7 HSPU
250m Row
Monday Workout of the Day
April 1, 2013 by
Monday Workout of the Day
February 25, 2013 by
Squat 5 X 75%, 3 X 85%, 1+ 95%
Power Clean – Work up to a heavy single (10 Min time limit)
3rnds:
15-Pull Ups
10-155/110# Power Cleans Inter 135/75 Beginner 95/55
5-155/110# Thrusters
Cash out: 10 Min Row, Bike or Run @ 50-60% effort.
Monday Workout of the Day
February 18, 2013 by
A1.
Back Squat
Warm Up sets
70% X 3
80% X 3
90% X 3+ (amrap)
A2.
HSPU Negatives
5 Counts X 5 reps for each BS work set (3 sets)
+
400m Run
50 Pull ups
50 Push ups
400 m Run
50 Squats
50 Sit Ups
Post time to comments.
Congrats to Murph 1st Place! Kerrie 2nd Place and Casey (not pictured) 28th!
Monday Workout of the Day
February 11, 2013 by
Monday Feb 11, 2013
Back Squat
65% X 5
75% X 5
85% X 5+
****add 10lbs on to your 1RM from the last cycle then multiply that number by .9 for the above percentages.*******
After each work set of back squats complete:
10 1 Arm DB Rows each arm- heavy
+
20 reps 135/95 Front Squat
30 Box jump 30/24 inch box
40 Kettlebell swings, 53/35
50 Wall ball shots, 20/14 pound ball
Jason Marcus gets his first muscle up!
Monday Workout of the Day
February 4, 2013 by
Back Squat
40% X 5
50% X 5
60% X 5
70% X 10 X 3
3 rounds for max reps:
1 min power cleans 95/65
Rest 15 seconds
1 min thrusters 95/65
Rest 15 seconds
1 min double unders
Rest 2 min
Booty cam!
Monday Workout of the Day
January 28, 2013 by
Back Squat – These percentages are based on 90% of your 1RM
Warm Up sets
5 X 75%
3 X 85%
1+ X 95%
+
21-15-9
Front Squats 95/65
Push Press 95/65
Pull Ups (men strict, ladies may kip)
WOD Courtesy of the Affiliate Owners Throwdown
“The Line Up”
Monday Workout of the Day!
January 7, 2013 by
Back Squat 1RM
+
“Cindy”
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Do your warm up sets for back squat then work up your 1RM. Write this number down somewhere, on your phone, in a notebook, etc. as you will need to refer to it at a later date.
Thank you to all that came out to the First Four Challenge this Saturday! CFNF won the pukie cup! The trophy gets to live at our box until the next challenge in April at Johns Creek. Congrats to JT Schroeder and Andrea Keely for taking 1st place in the mens and ladies Rx’d division!
Congrats Jt Schroeder and Andrea Keely!
