Tuesday Workout: Deadlift, KB Step Up, AMRAP



A. Deadlift, 2.2.2 x 3 sets

-Rest 10-15 seconds between clusters, and 2 minutes between sets.  Work around 70% of 1RM, max 80%

B. Kettlebell Front Rack Step Up, 3 sets of 5/leg

-Rest up to 90 seconds between sets.  Box height should be set up so that knee is in line with hip or only slightly above hip.  Hold a kettlebell in each arm in front rack.


Level 1


  • Row x 500m
  • Jump Rope Single x 30
  • Burpee x 3
  • Push-up Hands on Box x 12

Level 2


  • Row x 500m
  • Double Under x 30
  • Handstand Push-up x 15
Please Note Our Holiday Schedule Changes
  • Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
  • Thur 12/24: Closed
  • Fri 12/25: Closed
  • Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
  • Sun 12/27:  All Classes on (including Comp Class)
  • Mon 12/28: Regular Schedule
  • Tues 12/29: Regular Schedule
  • Wed 12/30: Regular Schedule
  • Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
  • Fri 1/1: New Year’s Day Workout at 4PM Only
  • Sat 1/2: Back to Regular Schedule

Be sure to check our online Scheduler for up-to-date schedule information. Thanks!

1 thought on “Tuesday Workout: Deadlift, KB Step Up, AMRAP

  1. DL: 165#
    Step-Ups: 25# KBs
    WOD: 2 + 40 (15 regular PUs)

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