"Squat-A-Thon"(11.12.2010)

Categories: Blog

Rachael in the midst of her Burpee... Rachael has been dedicated to her training, coming in 5 days a week and following the Paleo Diet to the best of her ability. The best thing about Rachael is her desire to work hard, and as a trainer, this is all YOU can ask for!!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope)
Squat Openers Against Wall
Wrist Mobility
Front Rack Position(Band Hangs)
Spiderman Lunge
Inch Worm to Push-Ups

II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. GHD Sit-Ups Skill Work:
Level 1: 3 sets of 10
Level 2: 3 sets of 15
Level 3: 3 sets of 20
A2. L-Sit Parallete Holds Skill Work:
All Level, 3 sets of 20 seconds Hold

*Alternate between the two movements of GHD Sit-Ups and L-Sit Parallete Holds. Rest 60 seconds between each set.*

B. “Squat-A-Thon”
100 Front Squats for time
*Every time you drop the bar or put bar in the rack, you must complete 10 Knees to Elbows.*
Level 1: 75/45
Level 2: 95/65
Level 3: 115/75
Level 4: 135/95

Post Weights Used and Time to Complete to Comments.

21 Responses to ""Squat-A-Thon"(11.12.2010)"

  1. mattd Posted on November 12, 2010 at 2:21 am

    good work rachel! i guess i’ll give u a pass for sleeping in see you guys tomorrow

  2. Rita Posted on November 12, 2010 at 2:22 am

    lookin’ good rachael!

  3. Rachael Alpert Posted on November 12, 2010 at 2:25 am

    😀 daweee! thanks guys hehe

  4. Kyle Posted on November 12, 2010 at 3:54 am

    I’m excited for this! I HATE knees to elbows so I really don’t want to drop that bar!

  5. JillyMc Posted on November 12, 2010 at 12:19 pm

    Rachael! You rock!!!! Miss you guys…sounds like I missed some great workouts, too…see y’all Monday

  6. Kyle Posted on November 12, 2010 at 12:35 pm

    Can’t wait to have you back Jill! I hope you are having a great time!

    I really loved today’s work out. Hopefully my legs will function later!

    10:33 @75lbs

  7. melissa Posted on November 12, 2010 at 12:46 pm

    Great job girls and guys…
    time: 14:53, 65lbs… yuck, not happy with my time… i guess there’s always room for improvement!

  8. dave r Posted on November 12, 2010 at 2:07 pm

    IM SO GLAD I SIT IN AN OFFICE AFTER WORKOUTS LIKE THIS, to ba i couldnt hear Bruce sound FX during my workout. Im going to make a sound board of him!

  9. Kellyanne McLaughlin Posted on November 12, 2010 at 3:19 pm

    Ugh! … It is going to be fun trying to walk later!! haha. Anyway, 80# 15:06. Knees to elbows = hate. =)

  10. nicole Posted on November 12, 2010 at 3:46 pm

    Kelly and Dillon did an awesome job today. Nice work:)

  11. Kellyanne McLaughlin Posted on November 12, 2010 at 4:12 pm

    You did a great job as well Nicole!! You were doing the knees to elbows like there were nothing!!

  12. mike dillon Posted on November 12, 2010 at 4:27 pm

    nice job to both u girls it was a tough workout. that many reps of any excercise is gonna take its toll. finished in 1418 at 135. had to do 60 knees to elbows too that sucked.

  13. Jenna Posted on November 12, 2010 at 4:48 pm

    jeeez this loooks fun………

  14. Jenna Posted on November 12, 2010 at 4:49 pm

    waitttt…what if you cant do knees to elbow. :0)

  15. JillyMc Posted on November 12, 2010 at 5:24 pm

    Dont drop the squats…..

    • Kyle Posted on November 12, 2010 at 5:54 pm

      haha oh Jill… I tried doing 100 unboken! But I got to 40 unbroken and had to drop! I went 40, 10, 20, 10. Jess, I am sure kevin will have a good substitute if you can’t do Knees to Elbows!

      • bruce caldwell Posted on November 13, 2010 at 12:37 am

        thats awesome kyle I went 20,15,then 10 up 85 then found god the last 15 was great wod legs r toast 12:35 @95

  16. JillyMc Posted on November 13, 2010 at 1:44 am

    shit! I’m glad I’m away. I couldnt do 10!

  17. Kellyanne McLaughlin Posted on November 13, 2010 at 1:52 am

    My legs are burning. Oh man! =( lol

  18. melissa Posted on November 13, 2010 at 2:27 am

    um after being on my feet all day… my legs are ‘slightly’ burning!!!

  19. Jessica Posted on November 13, 2010 at 2:09 pm

    I had to babysit… so sad I had to miss out 🙂 Looks like everyone worked really hard! Nice Job!!

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