Monday

Strength:

Sumo Deadlift
– 9 x 3 @ 65%
– New Set Every :45

– No Touch and Go

 

Metcon:

[OPEN]

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (185/125) 

6 Burpees

8 Goblet Reverse Lunges (70/44 KB)

‍

Rest 4:00

 

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (225/155) 

6 Lateral Burpees Over Barbell

8 Goblet Reverse Lunges (70/44 KB)

 

Rest 4:00

 

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (275/185) 

6 Bar Facing Burpees

8 Goblet Reverse Lunges (70/44 KB)

*Score Each AMRAP Separately

 

[PERFORMANCE]

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (135/85) 

6 Burpees

8 Goblet Reverse Lunges (53/35 KB)

‍

Rest 4:00

 

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (185/125) 

6 Lateral Burpees Over Barbell

8 Goblet Reverse Lunges (53/35 KB)

 

Rest 4:00

 

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (225/155) 

6 Bar Facing Burpees

8 Goblet Reverse Lunges (53/35 KB)

*Score Each AMRAP Separately

 

[FITNESS]

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (95/65) 

6 Burpees

8 Goblet Reverse Lunges (35/20 KB)

‍

Rest 4:00

 

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (135/85) 

6 Lateral Burpees Over Barbell

8 Goblet Reverse Lunges (35/20 KB)

 

Rest 4:00

 

As Many Rounds and Reps as Possible In 4 Minutes:

4 Deadlifts (185/125) 

6 Bar Facing Burpees

8 Goblet Reverse Lunges (35/20 KB)

*Score Each AMRAP Separately