Wednesday's Workout


This is the week we are maxing out here. Max effort (10/10). Remember to listen to your body! Don't be stupid just to get a PR. All good positions and form. No cat backs (Bill).

Sumo Deadlift (Build to a 5RM)

*Dead stop reps *Spiderman lunge stretch with thoracic rotation between sets x 3 / side

Metcon (Weight)

EMOM 6 Drop to ~70% of the load just lifted and perform 6 sets of 2 reps - Goal is technically perfect, fast reps.

Metcon (AMRAP - Rounds and Reps)

Partner workout 24 Minute AMRAP 50 total dumbbell walking lunges (50/35) 50 dumbbell snatches (50/35) 50 box jump (24/20) *step-down ***Only 1 partner works at a time **Take it easy here if you have been doing the RX+ extra work

Extra Work

a: Single Leg Deadlift (3x12)

*Add a knee drive after each rep *

b: Durante Core (3 sets)

1) Hollow Rocks (10 reps) 2) V Ups (10 reps) 3) Tuck Ups (10 reps) 4) Hollow Hold (10 sec)

c: Banded Side Bridge Clam/Reverse Clam (3x10-15) *Start movement in slight pelvic posterior tilt and lumbar spine flexion


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