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Components

Deadlift

Metcon

Settings

Workout

Wednesday

Strength

Deadlift (every 1:30 for 5 sets (3 tempo DL))

Deadlift

5 sets of 3 tempo DL every 1:30 (around 60%)
Rest 2 minutes between sets.

Tempo: (3-1-1-1)**
**1 second up/dynamic movement. 1 second hold at top. 3 second negative. 1 second1 at the bottom

Workout

Metcon (Time)

LIFE
1-10-1
Pendlay row - heavy
Burpees
cash out:
50 wallballs 20/12

Metcon (Time)

SPORT
1-10-1
Bench 60-75%
strict pullups
Cash out:
50 wallballs 20/14

Warm-up

TABATA (:20 ON/ :10 OFF)
Movement 1 - Toe tap to medicine ball or backpack
Movement 2 - Air Squats to medicine ball
Movement 3 - Alt. Plank rolls w/medicine ball or alternating taps to backpack
Movement 4 - Reverse bodyweight lunges

Workout - HOME

Metcon (AMRAP - Reps)

AMRAP x 14 MINUTES
4-8-12-16-20 ...
Backpack Squat Cleans
Backpack Alt. Reverse Lunges
Alt. Plank Backpack Taps

(Score is Total Reps)

Optional Finisher

Metcon (No Measure)

2:00 Barbell Quad Smash/Side or Couch Stretch

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 20, 2020

Male Clients