Drop it like a squat

Floor Press
4 sets x8-12 reps
*10 min to build

In 12 min:
Max High Plank
*Every break, perform 15 Back Squats (95/65#)

Kelly and Allyson

17 thoughts on “Drop it like a squat”

  1. Mobility and Warm-up

    STRENGTH
    Floor Press x 8
    4 sets of x 8-12 Reps
    10 mins to build

    55# x 2 – 65# x 2
    (Stayed light because of shoulder injury)

    WOD
    In 12 mins:
    Max High Plank
    **Every break perform
    12 Back Squats (65#)

    1:30 mins Plank / 12 back squats
    1:00 min / 12
    1:00 min / 12
    45 sec / 12
    45 sec / 12

    **Extra set of 12 Back Squats because I wasn’t going back to plank with on 45 secs left!! And I like squats better!!😊

    Thanks Ingrid!!

  2. Floor press
    95×12
    115×11
    135×10
    145×9
    155×8

    High plank with 95# squats
    5:43 with 5 sets of squats (maybe 6, it was hard to count)

  3. Floor Press x 12
    55 – 65 – 70 – 70 – 70

    WOD
    In 12 mins: Max High Plank
    **Every break perform
    15 Back Squats (55#)

    45 to 75 sec planks & 5 penalties

  4. Floor Press
    4 sets x 8-12 reps
    *10 min to build

    35 x 12
    40 x 12
    45 x 12
    50 x 4 This was heavy for me

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (55)

    Planked for 90 seconds on the 1st one, then did the Back Squats.
    Got stuck on the 15th one, and had to have Ingrid assist with getting it off of my shoulders.
    Dropped a little weight off and was able to do 45lbs x 12 (x3) even to the last possible second.

  5. Floor Press
    4 sets x8-12 reps
    *10 min to build
    55-65-70-75 all 12 reps

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (45#)

    First plank was 2:30 total plank was about 6:15… did 4 sets of back squats 🤢
    Thanks Kevin

  6. Floor Press
    — 95 x 12
    — 115 x 11
    — 125 x 10
    — 135 x 9

    WOD
    In 12 mins: Max High Plank
    **Every break: 15 Back Squats @ 95#

    3 min / 1 min / 1 min / 1 min / 50 sec
    6:50

  7. Floor Press
    4 sets x8-12 reps
    55# for all reps of 12

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (55#)
    1:30 – 15 BS
    1:00 – 15 BS
    1:00 – 15 BS
    1:00 – 15 BS
    1:00 – 15 BS

    The above is a wild guess, but it was def 1 min planks after the first set followed by a lot of back squats.
    Came off the last set of BS at exactly 11min – thank goodness lol.
    Thanks Kevin

    Awesome job Karen in the 830! Amazing 😉

  8. Floor Press
    4 sets x8-12 reps
    *10 min to build
    75# x 12
    95# x 12
    115# x 12
    125# x 12

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (95#)
    2:00 – 15 back squats
    2:00 – 15 back squats
    1:30 – 15 back squats
    0:52

  9. Floor Press
    4 sets x 8-12 reps
    95# X 12
    115# x 12
    135# X 10
    145# x 8

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats 95#
    2:33
    1:30
    1:32
    0:30

    Thanks Kevin!

  10. Floor press 12 reps
    95#/105#/115#/125#

    Max high plank
    Break do 15 back squats 95#
    5:30/2:00/1:30/30
    9:30 total. 3 sets of squats

  11. Floor Press
    4 sets x8-12 reps
    *10 min to build
    65-75-85-95-105 all 12 reps

    In 12 min:
    Max High Plank
    *Every break, perform 15 Back Squats (95#)
    5:00
    15 BS (50 sec)
    2:00
    15 BS (50 sec)
    3:00

  12. Floor press 12 reps
    75-85-105-115

    Max high plank
    Every break do 15 back squats 65#
    3:00/1:30/1:05/0:46
    6:21 total 3 sets squats

  13. Floor press 8 reps
    95-135-165-185(7)

    Max high plank
    Every break do 15 back squats 75#
    1:45/1:00/1:00/1:00/0:15 = 5 mins

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