Workout of the Day
Deadlift
3 Sets:
1 Deadlift
* Same Weight Across
* Aim For 89% 1RM
"Open For Business"
AMRAP 13:
55 Deadlifts (225/155)
55 Box Jumps (24"/20")
55/45 Calorie Row
55 Hand Release Push-ups
Aim to complete each station in roughly 3 minutes. Your goal is to complete one full round plus or minus.
Accessory
3 sets
8 Single Dumbbell Arnold Press (R)
50' Dumbbell Overhead Carry (R)
8 Single Dumbbell Arnold Press (L)
50' Dumbbell Overhead Carry (L)
TUE
"Five For Fighting"
AMRAP 5:
1 Round:
24 Pull-ups
24 Double Dumbbell Squats
Directly Into...
Max Calorie Bike Erg
- Rest 5 Minutes -
AMRAP 5:
2 Rounds:
12 Pull-ups
12 Double Dumbbell Squats
Directly Into...
Max Calorie Bike Erg
- Rest 5 Minutes -
AMRAP 5:
3 Rounds:
8 Pull-ups
8 Double Dumbbell Squats
Directly Into...
Max Calorie Bike Erg
Dumbbells: (50/35)'s
Accessory Work
[PART A]
3x10 1-Arm Dumbbell Row (Each Side)
[PART B]
3x30 Banded Curls
Strict Press
3 Sets:
1 Strict Press
* Same Weight Across
* Aim For 89% 1RM
"Hangry"
15-12-9:
Hang Power Cleans
400m bike or 200m row
Push Jerks
400m bike or 200m row
Barbell: (155/105)
Time Cap: 18 Minutes
Accessory Work
Killer Core:
3 Super Sets
7 Strict Toes to Bar
14 Weighted AbMat Sit-ups
Rest 2 Minute Between Super Sets
