Monday, July 6
announcements
Congrats to our June Commitment Club athletes (12 or more sessions in the month)!
rx
AMRAP 10:
3 burpee box jump-overs (20/24 in)
3 deadlifts (155/225 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
intermediate
AMRAP 10:
3 burpee box jump-overs (20/24 in)
3 deadlifts (105/155 lb)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
beginner
AMRAP 10:
3 burpee box step-overs (12/20 in)
3 deadlifts (55/75 lb)
6 burpee box step-overs
6 deadlifts
9 burpee box step-overs
9 deadlifts
etc …
Skill Work
Post-workout accessory
8 sets:
:20 Russian twists (14/20 lb)
:10 rest
:20 hollow rocks
:10 rest
Intended Stimulus
Into the round of 15 reps.
Unbroken deadlifts through the round of 9 reps.
Consistent burpee box jump-over pace.