Deadlifts

Tags:

5 minute Warm-up


5 rounds

  • 5 Deadlifts (increase weight each round)
  • 10 Hand Release Push-ups

3 Rounds (partner)

  • 10 Cleans (135/95)
  • 20 Cal Row

Rest for 5 minutes. Repeat.


10 min DL/C & J Warm Up


5 rounds (U go, I go) – Not for time.

  • 5 x concentric-only deadlifts (find a challenging weight)
  • 5 x High Box Jumps (high effort)
  • 10 Ring Rows / Pull-Ups

Focus on Quality


10 min AMRAP

  • 10 clean and jerks (95/65)
  • rest 1 min
  • 10 clean and jerks (115/80)
  • rest 1 min
  • 10 clean and jerks (135/95)
  • rest 1 min
  • max reps of (165/115)

Based on Quarterfinals Workout 4

Tags:

5 min Warm-Up


10 min Alt EMOM

  • odd minutes: 10 burpees
  • even minutes: 8 burpees

Deadlifts

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 (Workset)

AB Finisher ALT EMOM for a minimum of 10 minutes

  • 5 Toes-To-Bar
  • 10 Sit-Ups

5 min warm-up


Cindy – 20 min AMRAP

  • 5 pull-ups or bent-over barbell rows
  • 10 push-ups
  • 15 Air Squats

5 min Rest


Deadlift Session

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 2
  • 1 x 5 Workset
Tags:

10-min ALT EMOM

  • Odd MInute: 10 burpees
  • Even Minutes: 6 burpees

10-min Set-up/Warm-up


20 min I go U go

  • 10 cal ski Erg or Rower
  • 8 deadlifts 185/115
  • 2 wall walks

15-Min Deadlifts Workout


Cardio Round-up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

  • Assault Bike
  • C2 Bike
  • Ski Erg
  • Rower

The goal is 26 Rounds


21-minutes Clean and Jerk

  • The clock will be set for 14 rds of 1.5 minutes
  • Establish a Max Clean and Jerk

Alternate workouts

  • Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
  • If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
    • Deadlifts
    • Cleans or Hang Cleans
    • Snatches
    • Front Squats
    • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

  • Deadlifts (205/145)
  • Box Jumps (24″/20″)

10-minute Set-up/Warm-Up


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.


Sport

5-minute Set-up/Warm-Up


Deadlift – (15 to 20 min)

  • 2 x 5 (135/95)
  • 1 x 5. (185/125)
  • 1 x 3. (225/155)
  • 1 x 2 (275/190)
  • 1 x 5 (315/220)

The weights are for reference only. Make adjustments based on your needs.

The first 4 sets are warm-ups, and the last is a work set. Strength is increased in the work set, so it should be challenging but not dangerous.


6 Rounds For Time

  • 5 deadlifts (225/155)
  • 10 Box Overs (you can jump or step over)
  • 15 Wall Balls (20/14 to a 10’/9′ target)

Attempt to go unbroken on the wall balls.

10-minute Warm-up/Set-up


15 min Clean and Jerk

  • 5 x 45
  • 5 x 95
  • 3 x 135
  • 2 x 165
  • 5 x 3 x 185 (or until time runs out)

3 rounds for time

  • 500m Row
  • 12 Body Weight Deadlifts
  • 21 Box Jumps / Box step-ups. (20″ box)