Wednesday, 7/3



Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!

*You really only get 1 attempt at at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you're going to feel a little "burned out" for a few days after. Totally normal. Just be sure to listen to your body.


Hellman (AMRAP - Rounds and Reps)

15min AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders

ust a little classic style WOD after those heavy deads. Pace yourself and keep an eye on the clock. Try and get each round in about the same amount of time.


Metcon (No Measure)

0-9 min...
1 Mile Run

9-19 min...
100 DB Push Press 50/35s
*5 burpees EMOM
*Start with burpees

19-29 min...
2000m Row

29-39 min...
100 Renegade Rows 35/20lb.+
*EMOM 5 push-ups in your DBs
*Start with push-upsPart 1.) Go fast and earn that rest break! If you jog it's not nearly the same workout.

Part 2.) You may use a barbell with 95/65 or 115/75lb. if you're proficient with the bar.

Part 3.) Same as Part 1

Part 4.) In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 100. QUALITY is important.

*If you finish anything super early, you may do sit-ups until the time is up or an ab movement of choice.

Freddy HansenComment