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Tuesday 10/8

Tempo Deadlift5 Sets of 1Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Deadlift

Conditioning

"Breakfast Club"

5 Rounds of AMRAP 1:30: 25 Double Unders 6 Deadlifts (225/155) 25 Double Unders Max Strict Handstand Push-ups in Time Remaining

Rest 30 Seconds Between Rounds



Shout out to Alex! She joined us just over a year ago. She regularly attends 5 days a week and has made some amazing strength gains in this last year. She is willing to challenge herself and has a great attitude. We are excited to see what this next year has in store. Way to go Alex!

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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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