Back Squat

W WOD – WEDNESDAY 01.02.23 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“HEAVY DAY BACK SQUAT”*

8 Sets For Load every 3 min
Back Squat
5-5-3-3-2-1-1-1

Beginner Option:
Back Squat 3-3-3-3-3-3-3

compare to 12.09.22

WG WOD – MONDAY 30.01.23 – “YOU CAN DO IT“

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Squat – Kipping – Muscl Up

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat
5 Overhead Squat

In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“YOU CAN DO IT“

For Time:
21 Back Squats #80% BW
15 Pull Up Bar
15 Front Squats #70% BW
9 Chest to Bar
9 Overhead Squats #60% BW
6 Bar Muscle Up/Burpees Pull Ups

W WOD – HEAVY THURSDAY 15.12.22 – “BACK SQUAT”

MOBILITY & WARM UP

AMRAP 12′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

MOBILITY & SKILLS WORK
Squat Therapy – Back Squat

BACK SQUAT LOADING
1 Set
10 Front Squats (barbell)
3 Sets
5 Front Squats (increasing load)
2 Sets
7 Front Squats (moderate weight or desired starting weight)

CONDITIONING
“BACK SQUAT”

5 Sets For Load:
7 Back Squat

Beginner Option:
Back squat 5-5-5-5-5

W WOD – WEDNESDAY 09.11.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

SQUAT THERAPY WARM-UP

AMRAP 9′
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in 12 min
1 Set
10 Back Squats (barbell)
3 Sets
5 Back Squats (increasing load)
3 Sets
5 Back Squats (increasing load)

CONDITIONING

“HEAVY DAY BACK SQUAT”

5 Sets for Load:
5 Back Squats

rest 3′

SKILL WORK

For Time:
3:00 L-Sit

Every time you break per-
form 12 barbell bent over rows #50%BW

W WOD – HEAVY DAY -MONDAY 17.10.22 – “DO YOU REMEMBER CF TOTAL?”

MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Back Squats+5 Stiff Legged Deadlifts

Then

3 Sets Increase Load
5 Strict Presses
5 Deadlifts
5 Back Squats

target weight

• 10 reps = 60%+
• 8 reps = 70%+
• 6 reps = 75-80%
• 4 reps = 80%+
• 2 reps = 90%+

CONDITIONING

“DO YOU REMEMBER CF TOTAL?”

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2

W WOD – TUESDAY 12.09.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 3 Reps, weight to start workout

CONDITIONING

“HEAVY DAY BACK SQUAT”

8 Sets For Load every 3 min
Back Squat
5-5-3-3-2-1-1-1

W WOD – THANKS GOD IT’S FRIDAY 03.06.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

SKILLS & SPECIFIC WARM UP
Squat Therapy – Back Squat

10 minutes for first Attemp:
Back Squat

1 Set
10 Back Squats (barbell)
3 Sets
5 Back Squats (increasing load)
3 Sets
5 Back Squats (increasing load)

CONDITIONING

“HEAVY BACK SQUAT”

1 ROUND EVERY 3 MINUTES
5 Sets for Load:
5 Back Squats

W WOD – TUESDAY 14.04.22 – HEAVY DAY “BACK SQUAT”

MOBILITY & WARM UP

EMOM 3′
:30 Mountain Climbers
:30 Arm Circles

Into

EMOM 3′
:30 Single Unders
:30 Alternate Lunges

Then

On a 6:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

SKILLS & SPECIFIC WARM UP
Back Squat

BACK SQUAT LOADING in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING

“HEAVY DAY BACK SQUAT”*

9 Sets For Load every 3 min
Back Squat
10-5-3-1-1-1-3-5-10

WG WOD – MONDAY 04.04.22 –”WILL YOU MAKE IT?”

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands

Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)

Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Back Squat – Kipping – Chest To Bar

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat

In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“WILL YOU MAKE IT?“

For Time:
21 Back Squats (body weight)
15 Chest to Bar
15 Back Squats
9 Chest to Bar
9 Back Squats
6 Chest to Bar

W WOD – THANKS GOD IT’S FRIDAY 18.02.22 – “HEAVY DAY BACK SQUAT”

MOBILITY & WARM UP

Substitute 200m ski or 400m bike in place of row if needed or desired.

On a 6:00 Clock

Partner 1 performs 200m row while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 gets on the rower. After both partners have completed a movement, they progress to the next movement.

Alternating Single-Leg Toe Touches
Elbow-to-Instep Stretch
Hamstring Scoop Stretch
Alternating Toe Touch in Plank
Air Squat + Good Morning

Into 2 Rounds, Not for Time:
10 BB Cossack Squat
10 Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS
Back Squat

Points of Performance Focus

Initiate each squat by pushing the hips back and down
Maintain full range of motion, clearly below parallel
Keep weight back to keep heels down

1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING

“BACK SQUAT”

5 Sets For Load:
7 Back Squats

lift every 3 minutes