Back Squat Build-Up E3MOM
9 – 6 – 4 – 2 – 1
6 min AMRAP:
36 Calorie Row or Bike
18 Squats (front or back)
12 Bar Facing Burpees
* Max Chest to Bar Pull-Ups RX+ Muscle Ups (ring or bar) MRX Pull-Ups
Rest 3 minutes
4 min AMRAP:
24 Calorie Row or Bike
12 Squats (front or back)
8 Bar Facing Burpees
* Max Chest to Bar Pull-Ups RX+ Muscle Ups (ring or bar) MRX Pull-Ups
Rest 2 minutes
2 min AMRAP:
12 Calorie Row or Bike
8 Squats (front or back)
4 Bar Facing Burpees
* Max Chest to Bar Pull-Ups RX+ Muscle Ups (ring or bar) MRX Pull-Ups
Barbell Loads 135/95 RX+ 185/125 MRX 95/65
Squat & Pistol Development
10 Cossack Squats Alternating Legs (5 each)
10 Pistols Each Leg or Progressions
10 Goblet Reverse Lunges (alternating legs)
10 Pistols Each Leg or Progressions
We will be CLOSED Thursday, July 4th in honor of Independence Day. Have a safe and happy July 4th!
My boy Nim! Killing’ it at 6:15! Keep up the hard work man!
Nim is all stealth. Slipping in and taking command.
A. 185-225-255-275-315
B. 21 rx 🚣♂️
C. Complete
a) 185 (9)-225(6)- 275(4) – 315 (2) – 365 (1)/400(1)
b) 38 Rx 🚣🏽♂️ (18 / 13 / 7)
185(9)-235(6)-275(4)-300(2)-325(1)
15 rx+ (row/rmu; 9-4-2)
A. 325
B. 27 RM RX+
A. 136-185-225-Stopped
B. 42 Rx (20-15-7)
A. Back Squat: 225×9, 275×6, 315×4, 365×2, 405×1
B. A big “3” Rx 😂😂😂
19 reps rx+ with Ring MUs
A. 95 – 115 – 135 – 155 – 165
B. 15, 7, 1 (23 rx)
185-225-275-315-345
43 rx 14-19-10
205(9)-275(6)-315(4)-365(2)-405(X)
34 Rx+ Row, RMU (19/10/5)
A. Front Squats: 85(9) – 115(6) – 145(4) – 175(2) – 200(1)
B. 60 RX row (31/19/10)
A. 305
B. 30 RX+ BMU