Deadlift 1RM
Warm Up
2 Rounds
1min C2
5/5 Single Leg Glute Bridge with 10 Sec Pause
Mobility
- 20 Leg Swings (Front to back)
- 20 Leg Swings (Side to Side)
Specific
2 Sets
5 Kanga Squats
5 RDL
Weightlifting
Deadlift
EMOM 12 min
2 reps @ Ascending – Speed
Workout
AMRAP 20min
6 Burpees
9 Box jumps 24/20”
12 DB Hang Clean 2 x 22.5/15 Kg
SC
DB – 15/12.5 Kg
FIT
Box – Step ups or Low Box/Plate Jumps
DB – 12.5/10 Kg
Accessories
200 Double Unders or Double under Practice
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …