Monday, January 22nd


A) Deadlift (Based on 1RM)
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A) Deadlift
5 Sets @ 7-10 Reps
*Starting first set at a light, managable weight and gradually building up.
**Focus on form, body position and feeling the proper tension through the lift

B) For Time:
-40 Wallballs (20/14)
-40 Toes to Bar
-40 Thusters (45/35)
-40 Box Jumps (24/20)
-40 Shoulder to OH (45/35)
-40 Double Unders
*16 Min Time Cap

12 Min AMRAP:
-20 Wallballs (14/10)
-20 Knees to Chest
-20 Thrusters (35/25)
-20 Step-ups (24/20)
-20 Push Press (35/25)
-40 Single Unders
*During an “AMRAP”(As Many Reps or Rounds As Possible) you can take the workout at a more manageable pace, versus a workout “For Time” where the goal is to complete the movements and reps as fast as possible.
**For this workout focus on doing the movements properly, and not rushing to get through them.

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