Take the first step towards getting the results that you want!
Drop it like a squat
By Kevin Wood
/ September 3, 2021 September 3, 2021
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”
Amanda Hunt
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!!
Kevin
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)
Audrey
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
Karen cormier
Floor Press
55×9
65×9
75×9
85×6
High Plank
Did 12 minutes unbroken
No back squats
Catherine Wilson
WOW Karen, that is amazing!
Great Job!
Frederic Desjardins
Can someone please cancel my nooner… stuck at work. Thanks
Catherine Wilson
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.
Ang
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
Ang
Performed 12 back squats each round not 15
Blake
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
Christie Neate
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 😉
Jordan Sanipass
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
John Hunt
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!
Joe
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
Gabriel
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
Neil
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
Nick Simpson
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
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!!
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)
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
Floor Press
55×9
65×9
75×9
85×6
High Plank
Did 12 minutes unbroken
No back squats
WOW Karen, that is amazing!
Great Job!
Can someone please cancel my nooner… stuck at work. Thanks
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.
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
Performed 12 back squats each round not 15
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
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 😉
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
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!
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
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
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
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