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Components

Deadlift

Front Rack Lunge

Metcon

Sunday January 10th

Warm-up

2:00 Bike or Row
+
2 Rounds:
5x Empty Barbell RDL's
5x Empty Barbell Hang Muscle Cleans
5x Empty Barbell Push Presses

Strength

Deadlift

A) Deadlift (0:00-12:00)
3 reps Every 2mins x 6 sets
Building from 65%

-1min rest- (12:00-13:00)

Deadlift

B) Deadlift Drop Set (13:00-16:00)
5-7 TnG reps Every 90 seconds x 2 sets
@ -10% of heaviest lift from A

-1min rest- (16:00-17:00)

Front Rack Lunge

C) Front Rack Rev. Lunges (17:00-21:30)
10-12 Total reps Every 90 sec x 3 sets
Empty Barbell

Metcon

Metcon (AMRAP - Rounds)

AMRAP 10:
1,2,3,4,5,6,7 etc.
Power Clean
Bar MU's

Scaled: 95/65, Pull Ups
RX: 155/105 C2B
RX+: 185/125 Bar MU's

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

Whiteboard:

Sunday, January 10, 2021

Male Clients

Brad
Seifert

WOD: 9:00 AM

6 x 4 @ 265 lbs

135/205/255/255/265/265

Joseph
Ulibarri

WOD: 9:00 AM

6 x 4 @ 215 lbs

Female Clients

Lily
Johnson

WOD: 9:00 AM

6 x 4 @ 225 lbs

145,165,185,195,210,225

Melissa
Martinez

WOD: 9:00 AM

6 x 3 @ 175 lbs

165 155 145 135 115