Deadlifts

2 rd Warm-Up

• 2 x 1 inch worm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

10 rds (recovery paces)

• 250m Row (around 2:05 – 2:20/500m pace)
• 10 down 1. (with med-ball 80/50)
  • DL
  • Floor Press
  • Sit-up

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 x Press warm-up. (2 x 45/35, 1 x 75/55)

Strengths

• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
  • 5 Dips or hand-release shoulder-tap push-ups
• 5 Deadlifts (135/95)
• 5 Deadlift (225/ 155)
  • 5 Dips or hand-release shoulder-tap push-ups
• 3 Deadlift (315 / 215)
  • 5 Dips or hand-release shoulder-tap push-ups
• 2 Deadlift (365 / 240)
• 2 Deadlift (extra warm-up) or 1 x 5 work set

21, 15, 9 for Time (Partner- Waterfall)

• Deadlifts (225/155)
• Z-Press (95/65)

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Push-ups
• 5,5,3 Hang Cleans -> 45/35, 95/65, 135/95

Strength – Deadlifts

• 2 x 5 (135/95)
  • 5 Dips after each set
• 1 x 5 (225/ 155)
  • 5 Dips
• 1 x 3 (275 / 195)
  • 5 Dips
• 1 x 2 (315 / 220)
• 1 x 5 ( work set)

3rds for Time (18 min cap)

• 500m Row
• 20 Clean and Jerks. (135/95)
• 500m Row
• 10 Cleans and Jerk (165/ 115)
• 500m Row
• 5 Clean and Jerks (185/130)

4 rounds warm-up

• 2 inchworms
• 10 air squats
• deadlifts (2 x 5 @ 135/85, 1 x 5 @ 185/125, 1 x 3 @ 225/155)
• 200m Row

For Time

• 2100m row
• 21 deadlifts. (225/155)
• 1500m row
• 15 deadlifts
• 900m row
• 9 deadlifts

5 rounds warm-up

• 2 inchworms
• 5 good mornings (45/35)
• 10 push-ups

Strength and Core

• 2 x 5 (135/95)
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset – heaviest set)

Between Sets: 30s – 1min: Heavy Med-Ball Bear Hug Hold. (80/50)

Increase the weight of each warm-up set.

AMRAP – U go, I go (for the remaining time)

• 8 cal Ski Erg
• 5 med-ball squat clean
• 3 med-ball Presses

5 round warm-up

• 2 inchworms
• 3 pause squats. (5-10 second holds)
• 5 deadlifts. (2 x 45/35, 1 x 75/55, 1 x 95/65 1 x 115/85)
• 5, 5, 5, 3, 2, Push Presses (same weight as deadlifts)
• 15-second dead hang

5 Rounds for Time

• 24 Air Squats
• 16 Box Step-ups
• 8 Deadlifts. (135/95)
• 4 Shoulder-to-overhead. (135/95)

1 minute rest between rounds.

Warm-up

6 rounds of

• 2 Inch Worms
• 3 x 10 air squats / 2 x 10 Wall Balls
• 5, 5, 5, 3, 2, 1 (2 x 135/95, 185/125, 225/155, 2 x 275/185) Deadlifts

5 rounds of

• 15 Wall Balls. (20/15)
• 5 Deadlifts (275/185)

Alt EMOM cool down until 100 Sit-ups are Reached

• C2 Bike
• Sit-ups

3 rds

• 2 inch worms
• 5 Air Squats
• 5 Scap Pulls
• 5, 5, 3 deadlifts (135, 135, 185)
• 5 Wall Balls

For Time (30 minute cap)

• 10 “Rope Climb” combos
  • 1 Pull up
  • 1 toes-to-bar
  • 1 air squat
• 25 Deadlifts. (185/130)
• 50 Wall Balls (20/14)
• 3 down-and-backs (half-court) farmers carry (53/35)
• 50 Wall Balls
• 25 Deadlifts
• 10 “Rope Climb Compos”
  • 1 pull-up
  • 1 toes-to-bar
  • 1 air squat

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups