Friday
Warm-up
Warm-up
2 ROUNDS
10 Box Step-Ups
10 Plate Deadlifts
10 Plate Presses
10 Slow Deadbugs
10 Box Step-Ups
10 Plate Deadlifts
10 Plate Presses
10 Slow Deadbugs
Into…
2 ROUNDS
6 Box Jumps
8 Plate G2OH
:30 Hollow Body Flutter Kicks
Strength
Deadlift (1-Rep Heavy )
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets-
Then…
AMRAP in Time Remaining of…
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)
Cool Down
Warm-up
FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
(No Measure)
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.
(Score is Weight)