*Quiet Deadlifts completely quiet touch to the ground. Focus on slowing things down. Focus on positioning / bracing and not slamming the bar around. Add weight as able while keeping weight moderate!
5 Rounds:
12 Deadlift – 125/185#
50 Double Unders
-Rest :30 b/t rounds-
AMRAP 9:
15 Russian KB Swing – 53/70
12 Burpee to 45# Plate
9 Toes to Bar
-Rest 1-
AMRAP 9:
15 Russian KB Swing – 53/70
12 Burpee to 45# Plate
9 Toes to Bar
*Goal is to match or beat your first AMRAP score
**Score is lowest AMRAP
Finisher!
8 Rounds:
:30 on/:15 off
Movt 1: Elbow Plank KB Taps
Movt 2: Tuck Hold
*Alternate movements for total of 8 sets
*building in weight, then complete 3×5 at the same weight
4 Rounds:
Every 3:00 Complete:
400m Run
12 Push Press – 65/95
Rx+ 75/115#
Cool Down:
100m Walk
1:00 Child’s Pose
1:00 Runners Stretch (L)
1:00 Runners Stretch (R)
1:00 Child’s Pose
Skill – EMOM 10
Min 1: 5-7 Strict Pull-Ups or 7-10 Ring Row
Min 2: :45 Bike @ Moderate Pace
Buy In: 40/50 Bike Calories
-then-
4 Rounds:
15 Box Jumps – 20/24#
12 Pull-Ups
*add weight each set
AMRAP 12:
12/15 Row Calories
:30 Plank Hold
10 Front Squat – 55/75#
10 Hang Power Clean – 55/75#
:30 Hollow Hold
Spend 30 minutes stretching!
Warm-Up:
AMRAP 5:
30 Single Unders
20 Plank Shoulder Taps
10 Tuck-Ups
4 Sets:
10-15 Push-Ups
-Rest 1:00-
EMOM 21:
Min 1 – Max Step-Ups
Min 2 – Core of Choice
Min 3 – Max Single or Double Under
Demo Workout Video:
https://youtu.be/ZR3JbpaCoSE
Warm-Up:
2:00 Run
2 Rounds:
10ea. Arm Circles
20 Heel Walks
20 Toe Walks
10ea. Runner’s Stretch
1:00 Plank
10 Up Downs
2 Rounds:
100m Run
30 Mountain Climbers
5 Burpees
AMRAP 15:
400m Run
60 Sit-Ups
40 KB Swing
20 Burpees
Demo Workout Video:
https://youtu.be/U-VTP5Sqs-o
Warm-Up:
2:00 Run or Machine
3 Rounds:
10 Air Squats
8 Broad Jumps
5 Yoga Push-Ups
3 Muscle Clean
10 Rounds:
10 Wallballs or Thruster
8 Hang Clean
6 Box Jump Overs
No Equipment:
10 Rounds:
10 Squats
10 Tuck-Ups
10 Broad Jumps
