Weightlifting

WL WARM UP 2 Sets: 5 Push-up to Down Dog 50-ft Bear Crawl 25 Jumping Jacks 10 Bent Over T-Raises 1 Set: 10 Bench Press (45/35#) 5 Piked Push-ups 5 Bench Press (30%) 5 Handstand Push-up Negatives 5 Bench Press (40%) 5 Handstand Push-ups 5 Bench Press (50%) LIFT A EMOM 6: Minute 1 | […]

Coach led warm up Foam roll Then, 2 Sets: 1:00 Run, Bike, Row, or Ski 10 Good Mornings (Barbell) 10 Leg Swing (Front & Back) / Leg Part B 1 Set: 10 Deadlifts (Barbell) 5 Up-Downs 5 Deadlifts (30%) 5 Up-Downs 5 Deadlifts (40%) 5 Up-Downs 4 Deadlifts (50%) 5 Up-Downs 3 Deadlifts (60%) 5 […]

WL Warm Up AMRAP 5: 10 Toe Touch + Jump 10 Reverse Lunges 10 Deck Squats 1 Set: 10 Alternating Cossack Squats (45/35#) 10 Sit-ups 10 Back Squats (45/35#) 10 Sit-ups 5 Back Squats (30%) 5 Back Squats (40%) 3 Back Squats (50%) 3 Back Squats (60%) LIFT A Back Squat 3-3-3-3-3-3-3 – Pause at […]

WL warm up 2 Sets: 10 Toe Touch + Jump 10 Soldier Kicks 10 Up-Downs 10 Staggered-Stance Good Mornings / ea. Leg (45/35#) 1 Set: :30 Row 5 Deadlift (45/35#) :30 Row 5 Deadlift (add 10-45# to each side of thbar) :30 Row 5 Deadlift (add 10-45# to each side of the bar) :30 Row […]

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