Tuesday 07.26.2022

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Video link for the Back Squat Demo may be found via clicking HERE.

Warm-up Drills
I. Run 400
II. 2 Rounds for time of
10 x Air Squat
15 x Hollow Rocks
1 x Chimera’s (Seal Stretch + Down Dog + Dragon + Pigeon + Open Book)
III. Mobility & Movement Review

Impact/Focus: Back Squat 10RM
3:00 to 5:00 x “Back Squat Review” (please see notes below)

VS a 12:00 Running Clock Establish the following:
Back Squat x 10 Rep Maximum (10RM)


  • Athletes may progress through weights with sets/reps as determined by individual discretion/strategy (ie. not all sets have to be 10 reps).
  • “Back Squat Review” will entail: Points of Performance, Training Intentions & Technique Review.
  • During this time (3 5o 5:00) athlete’s will set-up Barbells and weights;
  • If applicable this time may also be used to work in some cherry-picked individual favorites to address any specific remedial mobility benefitting the Back Squat movement points of performance (see above image) and/or facilitate a complete Squat range of motion.

Post scores to comments.

“M.C. Esher”
AMRAP vs 12:00 of
3 x Wall Walks
6 x Reverse Burpees
9 x V-ups

**Row a Sprint Effort of 12/9kcal respectively @ start time, four, eight, and twelve minute marks.


  • V-ups, Tuck-ups, or Knee Tucks (hands and arms stabilize the upper body) are all set at 9 reps today per round.
  • Each effort on the Rower must initiate and turn on the monitors by moving the flywheel only; today you are the On button, Ninjas.
  • Additional scaling options and training points of performance will be covered during the whiteboard brief prior to athletes’ set-up/warm-up time.
  • It should also be duly noted that navigating a staircase in ambulations similar to today’s exercises … would make for quite the literal set of… ‘crazy stairs’.

Post scores to comments.

Samy Daghir

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