Deadlifts

12 min warm-up

  • Deadlifts
  • Air Squats
  • Shoulders
  • Rowing

AMRAP (18 min cap)

  • 25 Wall Balls. (20/14
  • 25 Deadlifts (135/95)
  • 25 Push-ups
  • 25 Cal Row/Ski

The Gripper

12 min warm-up

  • Dynamic Stretching
    • low back
    • hamstring
    • Wrists for cleans
  • Squat Holds,
  • Rowing
  • squat cleans (empty bar to workload)
  • high pulls (empty bar to workload)

4 rounds for Time (20min cap)

  • 16 Hang Squat Cleans (95/65)
  • 16 Cal Row
  • 16 Sumo-deadlift High-Pulls (95/65)
  • 16 Cal Row

10 min AMRAP Cool Down

  • 3 – 5 cal light rowing
  • 5 – 8 air squats
  • 5 – 8 training bar hang high-pulls.

12 min Warm-up Progressions (5 round warm-up)

  • 30 second Bar hang-> 3-5 x knees-to-waist->knees-to-elbow->toes-to-bar
  • 3-5 x Deadlift Progressions – bar-95/65-135/85->185/125->225/155
  • 30 second Samson Stretch Each Leg -> 6 body-weight lungs -> 6 weighted lunges
  • 30 second Calf Stretch each leg-> 3-5 jumps -> 3 -5 box jumps

7 Rounds For Time (20 min cap)

  • 7 x Toes-to-bar
  • 7 x Deadlifts (225/155)
  • 14 x Weighted Lunges (2 x 35/25 kb)
  • 21 x Plate Jumps (use 35lb plates)

10 min AMRAP Recovery

  • 3 x slow knees-to-waist
  • 3 x light deadlifts (135 / 95)
  • 6 x bodyweight lunges
  • 10 x plate step ups

10 Rounds of 1 min work and 1 min rest

  • 4 Deadlifts (275/185)
  • 50m Shuttle Run
  • Max Cal Assault Bike

Score: Accumulated Cals

Deadlifts (increase each round) 15 minutes

  • 5
  • 5
  • 5
  • 3
  • 3
  • 2
  • 5

150 Cal Assault Bike Intervals

  • 80+ rpm for 30 seconds
  • 1:30 min recovery

Go until you reach 150 Cal

Metcon

For Time:

21, 15, 9

  • Deadlifts (225/155)
  • Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

  • Row Cals
  • Med Ball Over Shoulder (80/50)

Metcon

For Time: 3 Rounds

  • 30 Cal Assault Bike or 40 cal C2 Bike
  • 10 DB Deadlifts (you pick the weight)
  • 5 DB Push Presses

Metcon

15 min of Deadlift

  • 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

  • 50Ft -of Ball Clean and Throws (80/50)
  • 5 – Burpees

Metcon

15 min of Clean and Jerk

  • 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

  • 21, 15, 9. deadlifts (225/155)
  • 12, 9, 6. Bar Facing Burpees

Metcon

3 rds For Time (18min Time Cap)

  • 500m Row
  • 12 Deadlifts (225/155)
  • 21 Body Weight Lunges