Wednesday, Feb 27th
PLEASE WATCH DAILY VIDEOS. These are important for you to see how each movement should be done with proper technique. You should always use proper technique over speed. Please ask questions if you’re not sure how to do a movement.
Click here to sign up for the Daily Workout Program
Performance Warm-up
Not for time: 40 wall balls, 20 right leg DB deadlifts, 20 left leg DB deadlifts (DB opposite arm, opposite leg)
Strength
Barbell strict press
5 sets of 1 reps at 90%+
Performance Notes
These are 3… 3 min sprint intervals with 2 mins rest. Hit them hard, it’s only 3 mins :-).
Performance
3 minute AMRAP x 3, with 2 minutes rest between rounds of:
8 sumo deadlift high pulls @135/95
12 burpees over the bar.
Scaled Performance
3 minute AMRAP x 3, with 2 minutes rest between rounds of:
8 sumo deadlift high pulls @95/45
12 burpees over the bar.
Cooldown
10 mins of stretching
——
Click here to sign up for the Daily Workout Program
Fitness Notes
These are 3… 3 min sprint intervals with 2 mins rest. Hit them hard, it’s only 3 mins :-).
Fitness Warm-up
Not for time: 40 slow air squats, 20 right leg deadlift toe touches, 20 left leg deadlift toe touches (opposite arm, opposite leg)
Fitness (bodyweight)
3 minute AMRAP x 3, with 2 minutes rest between rounds of:
8 banded sumo deadlift high pulls @ heavy’ish band
*OR 8 strict handstand push ups
12 burpees over 6 inch high object
Scaled Fitness
3 minute AMRAP x 3, with 2 minutes rest between rounds of:
8 banded sumo deadlift high pulls @ heavy’ish band
*OR 8 pike strict handstand push ups
12 burpees over 6 inch high object
Cooldown
10 mins of stretching
——
Click here to sign up for the Daily Workout Program
Kettlebell/Dumbbell
3 minute AMRAP x 3, with 2 minutes rest between rounds of:
8 sumo deadlift high pulls with TWO 70/53 pound KBs
*OR 8 each arm at 70/53 with ONE KB.
12 burpees over the KB.