Wednesday's Workout

Strength 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 #workoutoftheday