And so it begins! This is the start of our strength cycle. We’ll be hitting squats, presses, deadlifts, and bench almost every week. Three weeks will see AMRAPs at the end of each session (where you attempt max reps at your prescribed weight), followed by a deload week where we back off a bit. Percentages will go up over the next few months, as will your reps (hopefully). At the end, we’ll re-test to see how much of beast you became.
Back Squat
5 x 45-55-65-70-75+
3 rounds
10 Squat Cleans (135/95#/60%)
20 Box Jumps (24/20”)
Compare to Nov.14/12
*Amanda S – it’s 1 month until Christmas
Back Squat
5 x 45-55-65-70-75+
110-135-160-170-185 (15 reps).
3 rounds
10 Squat Cleans (135/95#/60%) 95
20 Box Jumps (24/20”)
9:39
Back Squat x5
95 – 115 – 135 – 145 – 155 (x15)
Welp. Guess I’m going up next week.
3 Rounds
10 Squat Cleans 55# WITH A BAR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
20 Box Jumps 20″
7:48
My wrist is FINALLY feeling better! All those squat cleans with zero pain, just some stiffness in my forearm. WOOHOO!
Did you give Blake access to post here?
We’re all jealous that you got a special shout-out!
I just thought you’d want to note this on your calendar.
Back squats off 455
205 x 5, 250 x 5, 295 x 5, 325 x 5, 340 x 15!! Ouff that was very draining, but the squats felt fast and strong all the way through I know I could have done a few more or passed out…
Wod rx’d: 6:15
Box jumps were hard…
Great class Ingrid!!
That’s an awesome pic today!! The caption is very good too… BAHAHAHHA
Back Squat
5 x 45-55-65-70-75+ % (based on 1RM 115#)
5 x 50-60-75-80#, 13 x 85# (rep 14 failed) – Thanks for the spot & push Ingrid & Heidi.
3 rounds
10 Squat Cleans (40#)
20 Box Jumps (20”)
8:28
Thanks for the box jump tip Ms. Ingrid.
Back Squat
5 x 45-55-65-70-75+
155-195-225-245-265×15
3 rounds
10 Squat Cleans (135/95#/60%) did dl and hang squat cleans
20 Box Jumps (24/20”) step ups
10:08
hammy felt a twinge after first 3 reps so scaled it down
Thanks Kevin!
Back Squat
5 x 45-55-65-70-75+
135-205-245-260-275(8)
3 rounds
10 Squat Cleans (135/95#/60%)
20 Box Jumps (24/20”)
7:42 rx fun wod good burn in the legs
Back Squat
5 x 45-55-65-70-75+
70-85-95-105-115 (10)
3 rounds
10 Squat Cleans (65#)
20 Box Jumps (24/20”)
9:09 I think
Thanks Blake!
Back Squat
5 x 45-55-65-70-75+
85-100-120-125-135# – 15 reps at end, change to 190
3 rounds
10 Squat Cleans (135/95#/60%) – used 65#
20 Box Jumps (24/20”)
8:08
3 rounds
10 Squat Cleans 55#
20 Box Jumps (20”)
11:51
Back Squat
5 x 45-55-65-70-75+
90-110-130-140-150 (15 reps)
3 rounds
10 Squat Cleans (135/95#/60%) with 75# could go up
20 Box Jumps (24/20”) 20 inch
7:31
Back Squat
5 x 45-55-65-70-75+
175-215-255-275-295(10 reps)
3 rounds
10 Squat Cleans (115#)
20 Box Jumps (24”)
9:15
PR of 34 seconds
Back Squat
5 x 45-55-65-70-75+
90-110-130-140-150 (9)
3 rounds
10 Squat Cleans (60#)
20 Box step ups (12”)
*didn’t want to aggravate my plantar fasciitis*
7:57
Back Squat (1 rep max 165)
5 x 45-55-65-70-75+
75 – 85 – 110 – 115 – 125×11
165 max confirmed!
(Sorry I doubted your plate counting Mike!)
3 rounds
10 Squat Cleans (65#)
20 Box Jumps (20”)(step-ups)
9:41
My legs died a little during the back squats, and this workout polished them off nicely!
Thanks Miss Ingrid!
8:16 and a weight adjustment as my 70 % back squat at 285 I managed 12 reps.
back squat x 5
115-145-170-
185-195×15
add 10# next week
3 round
10 squat clean 100#
20 box jump 20 in ( step up )
6:33
Back Squat
5 x 45-55-65-70-75+
185-195-205-225-235 (13reps) seeing stars lol!
Thanks Dan for sharing the bar
3 rounds
10 Squat Cleans (135/95#/60%) 95#
20 Box Jumps (24/20”) 20
8:33
Thanks Marcel
Back Squat — Based off 300#
5 x 45-55-65-70-75+
135-165-195-215-225 x 9
3 rounds
10 Squat Cleans (135/95#/60%) 115#
20 Box Jumps (24/20”) did 20″
9:43 (No PR 8:44)
Back Squats x 5
% based on 170#
40% @ 80#
55% @ 95#
65% @ 110
70% @ 120
75% @ 130# x 15
WOD: 3 Rounds
10 Squat Cleans @ 70#
20 BJ’s @ 20″
Time: 10:06
That was a 29 second PR from 2012 with same weight. Squat cleans were tough.
back squat x 5
115-145-170-
185-195×15
add 10# next week
3 round
10 squat clean 135#
20 box jump 24 in
6:32 as RX’d
Thanks Ingrid!
B squat up to 155 x 15
Wod Rx
8:21
Merry Christmas Manda 🙂
Back Squat
74-80-85-90-100(10 reps)
3 rounds
10 Squat Cleans (135/95#/60%) 65#
20 Box Jumps (24/20”)
8:18
Back Squat x5
9 reps at 100#
3 rounds
10 Squat Cleans at 50#
20 Box Jumps (24/20”)
11:19
WOD with 75#: 9:31
Back Squat
5 x 45-55-65-70-75+
245# x 15
3 rounds
10 Squat Cleans – 115#
20 Box Jumps 20” Step-Ups
TIME: 10:56