Friday Workout: Deadlift, S2O/Burpee, Ab Work

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


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.


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


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)

2 thoughts on “Friday Workout: Deadlift, S2O/Burpee, Ab Work

  1. 145#

  2. Up to 165#
    8:?? w/80#

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