Strength
Banded Sumo Deadlift (10×2 @ 60%, every 60s. 10×2, as EMOM)
100% Coach Call, every minute. Reset each rep, no TNG
Intent: Final week of Speed Sumo Deadlifts against a band. Each set should still be explosive despite heavier loading. Reset on each rep. This work will segway into preparation for Metcon.
Intent: Final week of Speed Sumo Deadlifts against a band. Each set should still be explosive despite heavier loading. Reset on each rep. This work will segway into preparation for Metcon.
Metcon Prep
3 Rounds
3 TNG Deadlifts building to Metcon weight
6 Wallballs
9 Lateral Burpees over the Bar
Rest 60s.
3 TNG Deadlifts building to Metcon weight
6 Wallballs
9 Lateral Burpees over the Bar
Rest 60s.
Metcon
“Timebomb”
In 12:00
50 Wallballs (20,14)
40 Burpees over the Bar
30 Deadlifts (315, 205)
Remaining time AMRAP: Wallballs
Score total AMRAP Wall Balls
Rx: (275,185)
L3: (225, 155)
L2: (14,10) (165,115)
L1: (10,8) (135,95)
50 Wallballs (20,14)
40 Burpees over the Bar
30 Deadlifts (315, 205)
Remaining time AMRAP: Wallballs
Score total AMRAP Wall Balls
Rx: (275,185)
L3: (225, 155)
L2: (14,10) (165,115)
L1: (10,8) (135,95)
Intent: Benchmark workout today where deadlifts are intended to be heavy, meaning if you can complete more than 5 UB Reps than the weight is too light. Score = total wallballs.
Finisher
AMRAP 4
Single Arm Farmer Carry
*Go without putting weight done for entire 2 mins if possible
Single Arm Farmer Carry
*Go without putting weight done for entire 2 mins if possible