Back Squat E3MOM
10 – 5 – 5 – 20
*Going for 20rep max*
Four 3min Rounds of:
10 Front Squats 135/95 RX+185/125 MRX 95/65
5 Bar Muscle Ups or 10 Pull-Ups or 15 Ring Rows
Max Calorie Row or Bike
Rest 2 minutes between rounds
*Score is total calories from all 4 rounds*
Core & Squat Development
10 Cossack Squats (each leg)
20 GHD Sit-ups
20 Seated Box Jumps
10 Pistols or Pistol Scales (each leg)
1min Low Plank Hold Knee to Elbow Touches
a) 225 (10) – 255 (5) – 305 (5) – 240 (20)
b) 136 Rx
(35+33+34+34)
295(10)-325(5)-345(5)-301(20)*PR
That 1lb PR feels a little cheap, but it’s what felt realistic
171 Rx+ BMU/row (47-37-42-45)
Ain’t cheap at all, may be a small to some but a personal win overall! The 1.5lbs plates are fun as well! Glad you joined the fraction-plate club.
A. 225-255-275-225
(left after rnd 3 for 
)
B.
C.
135(10)-185(5)-225(5)-135(20)
133 rx (bmu row; 39, 37, 30, 27)
A. 230
B. 111 cal rx+ ( bar mu’s / row )
A. Training (started at 135, hip felt wonky)
B. 129 Rx BMU | 31-32-33-33 |
Claudia
A. 125-155-185-155(20)
B. 75 RX+ bmu row
Lewis
A. 235(20)
B. 66 RX (155#) bike
305 for 17
201 Rx+ BMU row (54-47-47-53)
Atta boy double don
185(10)-225(5)-275(5)-185(20)
105 rx (ring row, row)
A: 135(10)-205(5)-255(5)-215(20) – completed in <9 min
B: 104 reps, RX (Bike/Pull-ups/26-25-26-27)
A. 14x 305
(10/24/23: 20x 300)
B. 152 RX+ BMU/Row
(45-39-33-35)