Friday Workout: Deadlift, S2O/Burpee, Ab Work

SCHEDULE UPDATES FOR NEXT WEEK:

MONDAY, 7/3: 645PM Class is Cancelled. All Other Classes Are ON.

TUESDAY, 7/4: One Class At 10AM

Please refer to our online scheduler for up-to-date class info

STRENGTH

Every 2 Minutes for 4 Sets: 6 Deadlifts at 20X0 Tempo

*Sets should be performed for quality, not load. Work at or around 55-65% of 1RM, and focus on control to the bottom and light tap on the floor going into the next rep.

WOD

Level 1

3 Rounds for Time:

• Push Press AHAP x 12
• Burpee x 12

Level 2

3 Rounds for Time:

• Shoulder to Overhead (115/85) x 15
• Lateral Bar Burpee x 15

*10 Minute Cap

CORE WORK (Opt.)

1 Minute At Each Movement (no transition time)

• Right arm KB waiter walk
• Left arm KB waiter walk
• Russian twist
• Hollow rock R arm KB hold
• Lateral leg raises over KB
• Hollow rock L arm KB hold
• Plank moving KB in X motion (i.e. move bell from R hand to R hip then to L hand, then back, etc.)
• Plank KB taps (i.e. kb out in front, alternate tapping with hands)

*Same routine as 6/18. Modify movements as necessary (i.e. do not need to use weight for the hollow rock if necessary)