WODs
 | Mon, Oct 20 2025 |  |
| Strict Press (sets of 5) 5x5 | Back Squats 5X5 | Box Squats (5x3) |
Strict Press (sets of 5) 5x5
(Weight)
Work to set of 5 strict press
Planned: Wed,Dec3,2025 Sat,Nov29,2025 Thu,Oct30,2025 Mon,Oct20,2025 Tue,Oct14,2025 Fri,Sep26,2025 Wed,Sep17,2025 Mon,Aug18,2025 Mon,Jul14,2025 Wed,Apr23,2025
| Sarah | 75 Rx | (35-45-55-65)x5 |
|
Back Squats 5X5
(Weight)
5 sets of 5 back squats
Working up to 75% of 1 rep max.
Rest 90 secs between rounds.
***This is NOT a max day. Do not exceed 75% of 1RM.
Focus is on technique; fine tune the details of your movement patterns.
Options are:
• Standard BSQ <= 75%
• Pause BSQ <= 60%
• Box BSQ <= 65%
• Tempo BSQ <= 55%
Planned: Wed,Apr15,2026 Fri,Mar27,2026 Thu,Mar19,2026 Fri,Feb20,2026 Mon,Dec1,2025 Wed,Nov26,2025 Mon,Oct20,2025 Tue,Oct14,2025 Tue,Sep2,2025 Mon,Aug25,2025 Mon,Aug18,2025 Mon,Jul28,2025
| Sarah | 125 Rx | (65-75-85-95-105-115)x5 |
|
Box Squats (5x3)
(Weight)
Perform 5 sets of 3 reps at 60%-75% 1RM Back Squat
Lightly Band the knees to ensure proper knee position at initial setup
wide stance with slightly outward pointed toes
Tight core, stable midline
Initiate movement with hips back, sit, 75% unload, shins vertical
Stand pushing knees out, glute activation, midline stable
| Duane | 185 to ballistic block Rx | (45-95-115-135-155-175)x3 |
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