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Monday 1/8

Warm Up

2 ROUNDS
10 Alt Groiners
10 Glute Bridges
:30 Shoulder Taps

THEN…

2 ROUNDS
5 Inchworms + Push-up
10 Plate to OH Deadlifts
10 Barbell Good mornings
:30 HS Hold/Nose to Wall Hold

 

EXTENDED WARM-UP

3-3-3
Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

WORKOUT
FOR TIME
8-6-4-2-4-6-8
Deadlift (275/185)|(185/135)*

*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)

16 Plate to Overhead (54/25)|(25/15)

(Score is Time)

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Tuesday 1/8

WARM-UP

1 ROUNDS
1 minute Bike/Row
16 Alt. Walking Lunges
12 Russian KB Swings

then….

3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
8 American KB Swings

 

WORKOUT
4 SETS
2:00 Max Cal Bike
1:00 KB Swing (53/35)|(35/26) 1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

FINISHER

“TABATA”
8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Hollow Hold -Rest 1:00-
TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2. (No Measure)