Thursday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings
MIN 2 – 10/10 SL RDL
MIN 3 – 10 Push-Up to Pike
MIN 4 – :45 Tuck Hold
MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings
MIN 2 – 10/10 SL RDL
MIN 3 – 10 Push-Up to Pike
MIN 4 – :45 Tuck Hold
COACHES NOTE — After completion of the Warm-Up have athletes grab a Barbell and go into Deadlift Teaching.
Workout
Metcon (Weight)
2 SETS
10 Tempo Deadlifts (225/155)|(155/105)|(30X1)
21 Hand Release Push-Ups
21 Russian KB Swings (Athlete Choice)
10 Tempo Deadlifts (225/155)|(155/105)|(30X1)
21 Hand Release Push-Ups
21 Russian KB Swings (Athlete Choice)
-Rest 1:00 b/t Sets-
2 SETS
8 Tempo Deadlifts (275/185)|(185/135)|(20X1)
15 Plyo Push-Ups into 1:00 Push-Up Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
2 SETS
6 Tempo Deadlifts (315/205)|(225/155)|(10X1)
9 Diamond Push-Ups into 1:00 Diamond Plank
21 Russian KB Swings
-Rest 1:00 b/t Sets-
(Score is Weight for Each Interval)
KG BB1: (100/70)|(70/47.5)
KG BB2: (125/85)|(85/60)
KG BB3: (143/100)|(100/70)
