Squats on Monday

20
Oct

Squats on Monday

Front Squats
10-8-6-4-2 reps
The goal is to increase in weight each set. That doesn’t mean the set of 10 should be easy. After rep 9, you should be foaming at the mouth (or at least thinking it’s heavy).

AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols
Etc.

Options:
Pike pushups or HR pushups
Weighted pistols, pistols to a box, rolling pistols

Compare to Oct.24/13

Coach Mario explaining the workout

Coach Mario explaining the workout

36 Responses

  1. Front Squat
    135×10 145×8 155×6 165×2 170×2

    Wod Rx
    136 reps

    2 reps away from my pr but considering I haven’t done hspu consistently in a long time I’m happy with 136.

  2. Kevin

    Front Squat
    10-8-6-4-2 reps
    185-195-210-230-255

    These felt good. Skipped the Oly shoes to try to work ankle mobility. Matched my 3RM for 2.

    WOD with HR Pushups (wing is still hurting)
    137 reps

    That’s the most pistols I’ve ever done in a wod before. Pretty happy with that!

    Happy 500 Anthony!!

  3. Mob + WUx2 +Group Mob

    Front Squat
    10-8-6-4-2 reps
    150-160-170-180-190

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.
    HSPU Rx, Pistols started with a 10# plate for Counterbalance then switched to rolling pistols. All were ugly and slow. Need to work on pistols.

    Total 54 reps

  4. Group Mob

    Front Squat
    10-8-6-4-2 reps
    165-175-185-195-205#

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    Pike PU & pistols were 12 inch box with 25# plate

    Total 151 reps (PR of 11 reps and lower box on the pistols)

    10 pullups

  5. Gabriel

    Mob + WUx2 +Group Mob

    Front Squat
    10-8-6-4-2 reps
    165-175-185-195-215

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    HSPU 25# plate and AbMat
    Pistol as Rx’d

    Total–> 99 reps
    PR of 37reps and I did use a 45# plate with abmat back in October 5, 2012

    Great work morning crew!

  6. Ginette

    Warm up x2
    Group mobility

    Front squats: 10-8-6-4 ( #40,#45,#50,#55, 65) 🙂

    WOD: AMRAP in 10 minutes:
    2 HSPU and 4 pistols
    4HSPU and 8 pistols
    6HSPU and 12 pistols….

    HSPU were sclaed to HRPU
    Pistols sclaled to orange box and 25# plate (note to self should of gone lower)

    Total 205
    Great work 6 amers and great coaching Mario….thanks for the feedback! 🙂

  7. Mob + WUx2 + Group Mob

    Front Squats 10-8-6-4-2 reps
    200(PR)-210-225-245-275#

    … Every set was brutallly awful, especially 10s and 8s, but I managed to match my previous 2RM.

    WOD Rx = 133 reps (PR by 39 reps from 2012)

    … Every set of HSPU was unbroken, that is I never had to come off the wall. Pistols were paced. Good one, didnt expect to crush my old score like this.

    Apparently I was racing with Steph, judging by our scores… Good job nooners!

  8. Steph L

    Mobility
    WUx2

    Front Squat: 10-8-6-4-2
    85×10, 105×8, 115×6, 120×4, 125×2

    WOD: AMRAP 10min

    2 HSPU + 4 Pistols
    4 HSPU + 8 Pistols
    6 HSPU + 12 Pistols
    8 HSPU + 14 Pistols
    Etc.

    Total Reps: 133 (PR of 22 reps! Last Year 111 with Plate and Abmat)

    Great Class Blake!! Thanks

  9. Melanie

    Mobility
    WUx1 + extra hip mobility
    Group mobility

    Front squat
    10-8-6-4-2 reps
    95-115-130-140-145

    WOD: 10 AMRAP
    2 hspu (with 45# + abmat) + 4 pistols (18’box)
    4 hspu + 8 pistols
    6 hspu + 12 pistols…ect

    95 reps

  10. Mobility
    Warm up x2
    Group mobility

    Strength -Front squats:
    10-8-6-4-2 ( 40,45,50,55, 65)

    WOD: AMRAP in 10 minutes:
    2 HSPU + 4 Pistols
    4 HSPU + 8 Pistols
    6 HSPU + 12 Pistols
    8 HSPU + 16 Pistols
    ect…
    HSPU – scaled Pike PU from 20″box & 10# plate
    Pistols – scaled for 20″box & 10# plate

    Score Total reps = 149
    Cash out – stretch hamstring

  11. Group Mob

    Front Squat
    10-8-6-4-2 reps
    100-105-110-120-125#

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    HRPU
    Pistols were 12 inch box with 45#&10# plate

    Total 174 reps

  12. Patrick Arseneau

    Front Squats 10-8-6-4-2
    135-155-175-190-205

    WOD: HSPU with abmat, Pistols were Rx:
    Score: 231

    Legs are toast

    Nice meeting new girl Melanie!!

  13. mob wux2
    sub back squat
    45#
    10-8-6-4-2
    twisted my angle real bad so have to modified
    WOD AMRAP in 10 min
    2 pike push up +2 pistol left leg
    4 pike push up +4 pistol left leg on box
    ETC
    score 126

  14. Front squats
    10-8-6-4-2
    95-100-110-120-130#
    That got hard fast

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.
    Scaled to HRPU and pistols were from 12″ box with 45# and skinny 10# plates

    Total 194
    Man that was hard! My right glute even cramped after haha thanks for the race Bre… Even if you didn’t know we were racing haha

    Great 1st class Lisa!!!

  15. Frankie

    WUx2 +Group Mob

    Front Squat
    10-8-6-4-2 reps
    200-205-215-no time left to do last 2 sets
    great sharing the bar with you Pete and Ryan

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    scaled to HR pushups and pistols on small box+ 45# plate
    total = 146
    nursing sore shoulder and wrist, pushups were slow and pistols were ugly

  16. Ryan

    – Mob
    – WUx1 + extra mob (needed extra mob way more than 2nd WU, legs so sore)

    Front squats: 10-8-6-4-2
    155-165-175-185-ran out of time for the last set 🙁

    WOD scaled to pike push ups & pistols on an unpainted box (not sure height)
    Total = 171

  17. WU × 2
    Group MOB

    Strength: Front Squats
    10-8-6-4-2
    40, 45, 50, 55, 65 ( fun with Ginette & Rachel)

    WOD-10 min AMRAP

    2 HSPU, 4 Pistols
    4 HSPU, 8 Pistols
    6 HSPU, 12 Pistols…etc.

    HRPU & Pistols to 20″ box

    166 reps

    Deceiving workout! Great class Mario.

  18. Claire

    Mob, WUx2
    Front squats: 10-8-6-4-2
    35#,55#,70#,75#,85#
    WOD: AMRAP-10min of
    Pike push ups and pistols on an 18′ (I think) box

    Total: 274

    Hard do scale since all these movements are new.
    Thanks for sharing the bar Tiffany and Melissa! You girls are strong!

  19. Open Gym for Fight Gone Bad Rx’d

    Wall Balls 27-15-15
    SDHP 18-12-14
    Box Jumps 10-8-6
    Push Press 30-28-21
    Row 9-6-13

    Really tough WOD, was gassed at the end of Rd 2 and Box jumps have declined from not doing them as much lately.

    Thanks for the push Steph!!

  20. WU x 2

    Back Squats

    10-8-6-4-2 reps

    185-195-205-225-235

    AMRAP in 10 min – Subbed one arm HRPU from knees / 12″ box + (2) 25# plates
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    Etc.

    Total 90 reps

  21. Baukje

    Front Squats:
    10 @ 90 – 8 @ 95 – 6 @ 100 – 4 @ 110 – 2 @ 115 (all of these were hard! So much harder than I thought they would be. Need to work on keeping my elbows up!)

    WOD: AMRAP in 10 min
    2 HSPU + 4 pistols (did hand release pushups and a 20″ box)
    4 HSPU + 8 pistols
    6 HSPU + 12 pistols
    8 HSPU + 16 pistols
    Etc…

    Total reps 210 (62PR from last year! Seems like a lot…)

Leave a Reply