Deadlift
Heavy 6-4-2
WOD
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
20 Box Jumps 20/24
10 Deadlifts 165/245- M-115/175
GENERAL WARM-UP
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)
30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press
All Right, Then All Left
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Dumbbell Assisted Straddle Stretch: 1 Minute
Drop Ankle Stretch: 40 Seconds Each Side
AFTER PARTY
3 RDNS
12 Reverse Lunges
12 Jumping Lunges
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
20 Lateral DB Hop Overs (over and back=1)
10 DBL DB Deadlifts
MODIFICATIONS
SINGLE DUMBBELL CLEAN AND JERKS
- 40 Odd Object Ground to Overhead
BOX JUMPS
- 30 Jumping Lunges (15 Each Side)
DEADLIFTS
- 30 Double Dumbbell Deadlifts
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MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
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ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
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ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
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ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
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ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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