Deadlifts

8 Minute Warm-up


7 Rounds (U go, I go) – (12min Cap)

  • 3 Deadlifts (135/85)
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)


10 Rounds For Time (Partner – Waterfall – 20min Cap)

  • Row (250m/200m) or Ski -Erg
  • 10 Med-Ball Squat Cleans (20/14)
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10 Min Warm Up


21, 15, 9 For Time

  • Deadlifts (225/155)
  • KB/DB Z-Press (40’s/25’s)

Partner – Alt E90S Until You Reach 5000m on Rower

  • Partner 1
    • Max Row
  • Partner 2
    • 9 Deadlift (115/75)
    • 6 Hang Cleans
    • 3 Push Press
    • rest
  • Switch at the end of 90 seconds.
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Deadlift (15 min Cap)

  • 2 x 5 (135/ 95)
  • 1 x 5 (185/ 125)
  • 1 x 3 (225/ 155)
  • 1 x 2 (275 / 185)
  • 1 x 5 (315 / 215)

Coordinated Chaos
Partners Chipper (30min Cap)

  • 100 – Kettle Bell Swings (53/35)
  • 90 – Wall Balls (20/14)
  • 80 – Box Step-ups. (24/20)
  • 70 – Med Ball Over Shoulders (80/50)
  • 60 – Weighted KB Lunges. (70/50)
  • 50 – Pull-Ups
  • 40 – Toes-to-Bar
  • 30 – Ring Dips
  • 20 – Deadlifts (315lb/215lb)
  • 10 – Wall Walks

Teams do not have to stay in order but must complete all reps of a movement before moving on.
Only 1 partner can be working
Try to create Male – Female Teams


Resources and Guides

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Deadlift Workout (20min cap)

  • 2 x 5 (135/ 95)
  • 1 x 5 (185/ 125)
  • 1 x 3 (225/ 155)
  • 1 x 2 (275 / 185)
  • 1 x 5 (315 / 215)

For Time (25 min cap)

  • 3 Rounds For Time
    • 30/24 Cal Row
    • 30 Push Ups
  • 3:00min Rest
  • 3 Rounds for Time
    • 30/24 Cal Assault Bike
    • 30 Sit-ups
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Every 4 minutes for 4 rounds

  • 15 Toes-to-Bar
  • 10 Push-ups
  • 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

  • 500m row
  • 50m Ball Carry


Knee Strengthening

  • 25 x Tibialis Raise
  • 25 x FHL Calf Raise
  • 25 x Tibialis Raise
  • 25 x KOT Calf Raise (each leg)
  • 25 x Patrick Step (each leg)
  • 5 x 5 x ATG Split Squats
  • 30 x Elephant Walk (each leg)
  • 60 Second L-Sit (or some variation)
  • 60 Second Couch Stretch (Each leg)

21 min E3MOM

  • 9 KB Deadlift (35s / 25s)
  • 7 KB Cleans
  • 5 KB Push Press
  • Recovery Assault Bike Pace

Deadlift Workout

  • 2 x 5 (135/ 95)
  • 1 x 5 (185/ 125)
  • 1 x 3 (225/ 155)
  • 1 x 2 (275 / 185)
  • 1 x 5 (315 / 215)

10 Rounds For Time:

  • 1 Partner Works
    • 5 Strictish Pull-ups/8 ring rows/ 12 lat pull-downs (100lb band)
    • 5 Cal Ski
  • Other Partner Holds Med-Ball (80/50)

16 min AMRAP

  • 1 RD Light DT (115/75)
    • 12 Deadlift
    • 9 hang cleans
    • 6 push press
  • 15/12 Cal AB or 20/15 Cal C2 Bike

MCGHEE-Complete as many rounds in 30 minutes as you can of:

  • 275/195-pound Deadlift, 5 reps
  • 13 Push-ups
  • 9 Box jumps, 24/20 inch box

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