Starting out with Deadlift + 10 Bicep curls every 1:30 x 6 sets
Warm up to 70% of 1RM DL
6 rounds
Round-Reps
1- 6 reps 70%
2- 6 reps build
3-4 reps 75-80%
4-4 reps build
5-2 reps 80-85%
6-2 reps
5 min amrap: BB 95/65-115/75#
5 hang cleans
5 front squats
5 bar over burpees
rest 2 min
5 min amrap: DB 50/35#
6 box overs
6 R/L single arm rows (against box)
6 R/L single leg step downs
rest 2 min
5 min amrap: everyone together
1-2-3-4-5-6-7..
Shuttle run (2×25')
HSPU
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between