Posts tagged Back squat
Workout of the Day - June 22, 2019

“Partner Zeus”
3 Rounds for time:
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Box Jumps (Rx: 20”, L2: 16”)
- 30 Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 30 Calorie Row
- 30 Push-ups (L2: Knees)
- 10 Back Squats (Rx: Bodyweight, L2: 3/4 Bodyweight, L3: 1/2 Bodyweight)
*Split all reps evenly

public.jpeg
Workout of the Day - May 23, 2019

Strength
Pause Back Squat:
- 5x3 @ Moderate Weight

Conditioning
20 Minute EMOM:
- 1st Minute: 20 Wall Balls* (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2nd Minute: 20 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute: AMRAP Double Unders (L2: Singles)
- 4th Minute: Rest
Score = Double Unders Completed

*If you are doing Murph on Saturday, only do 10 Wall Balls on the first minute.

IMG_3455.jpeg