Tag Archives: Squat

Thursday the 06.02.14

W.O.D back squat – 3 sets of 10 reps – add 2.5 to 5kg to each set from 2 weeks ago then front rack walking lunges – 3 sets of 12 steps optional finisher – tabata air squats

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Thursday the 02.01.14

W.O.D squat/ring pushup superset – 3 sets of 10/max do 10 reps of your chosen squat then max ring pushups – 4 minutes recovery then amrap 10 minutes 10 ring rows 10 pushups 10 kettlebell swings 24/16kg 10 medball cleans [...]

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Friday the 20.12.13

W.O.D 20 minutes to work up to a 3 rep max squat then 1.1k run max burpee boxjumps 24/18″

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Thursday the 21.11.13

W.O.D 20 minutes to work up to a 5 rep max squat then in 10 minutes 1.1k run max wallballs

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Friday the 20.09.13

W.O.D “Cindy” amrap 20 minutes 5 pullups 10 pushups 15 squats

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Monday the 26-08-13

W.O.D 20 minutes to work up to a 3 rep max squat then “Fran” 21,15,9 thrusters 42/30kg pullups

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Monday the 22-07-13

W.O.D every minute on the minute for 10 minutes do 3 cleans then tabata back squats 45/30kg then 3 by heavy 20 meter prowler push

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Thursday the 18-07-13

W.O.D 3 sets of max strict pullups – use a band if you cant get more than 5 unaided then 10 to 1 ring rows pushups situps squats

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Monday the 01-07-13

W.O.D back squat – 5 sets of 10 reps then 2 4 minute rounds of: 30 kettlebell swings 24/16kg 30 burpees max double unders 2 minutes recovery between rounds

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Tuesday the 18-06-13

Back to basics week Skill – Squat W.O.D Back Squat – 5 sets of 10 reps then 3 by 60 meter prowler sprints

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