Warm-Up.

Warm-Up for Hinging Movements

Followed by…

Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Strict Hanging Knee Raises x 8-10 reps
Rest 60 seconds

Then…

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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Dan GreymanAndrés AriasManasJanelle WinstonLuke Tipton Recent comment authors
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Dan Greyman
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Dan Greyman

A. Deads @ 80kg
Db bench and lunges @ 22.5 kg

B.
Loat count

Andrexuco
Member
Andrexuco

Warm-up
A) DL= 100-110-120kg
Db’s BP = 22’5-25-30 kg
Lunge= 2x28kg – 2x32kg – 2x32kg

B) Metcon: 11 rounds doing Russian KBS

Manas
Guest
Manas

A. DL-90kg, Db [email protected] each hand
[email protected]

Janelle Winston
Member
Janelle Winston

A.
DL – 135, 165, 180
35 # DB’s for the bench press & lunges

B. 10 + 11

Luke Tipton
Member
Luke Tipton

A. Done
255, 75# db’s, 55# db’s
B. 10+12
24 kg kB

Jeremy
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Jeremy

What would you recommend as a weight for the deadlift like 75-80%??

Anika Tipton
Member
Anika Tipton

A. 135#/165/175 for deadlifts, 35#dbs for bench and lunges.
B. 10+1- used a 16kg kettlebell

Jeremy Hammock
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Jeremy Hammock

3 rounds
8 dead lift
185-225-245
8 babe bell bench
185-195-225
20 alt lunges 35lb dB
45 sec plank

Conditioning

2 on 2 off 3 rounds
Amrap during 2 min round. Pick up where you left off for next rounds. Add total rounds
5 burpee 10 dual kB swing 25lbs

11 total rounds + 5 burpee + 9 kB swings

Chris M.
Member
Chris M.

60 min yoga to start the day (my New Year end of week thing).
This one looks fun – I’ve added to the catch-up list.
Have a good weekend folks.

Al F
Guest
Al F

A. Three sets of:
Deadlift 165kg, 165, 165
Barbell Bench Press 80, 85, 90
Dumbbell Alternating Reverse Lunges 2x 24
Plank from Elbows 45 secs

B. 10+3

manuel torres fernandez
Member
manuel torres fernandez

B. 9+5