Deads and AMRAP

Updated: Nov 16, 2020

Warm-up:

400 M Run/Row

Spinal Flow

25 KB Swings 25/35

Down Dog to Runner's Lunge & Twists

25 Straight Leg Sit-ups

1:00 Plank

Resistance Band Chest and Shoulder Stretches


Workout to be completed in 2 sections. Complete all of one section before beginning the other. Sections may be completed in any order.


Section 1: Deadlifts

Option 1 > 3 Months

Complete 3 x 5 warm-up sets With gradually increasing weight. Then,

3 x 5 AHAP Deadlifts

Rest 2-3 minutes between sets

(@Home Option Below)


Option 2 < 3 Months

Complete 3 x 5 warm-up sets. Then,

2 x 5 AHAP Deadlifts

Rest 2-3 minutes between sets


Option 3 < 1 Month

Complete 3 x 5 warm-up sets. Then,

3 x 5 Slightlier Heavier (as form allows) Deadlifts

Rest 2-3 minutes between sets

Refer to last Tuesday's Drills for extra practice


Section 2: AMRAP

Option 1 > 3 Months

AMRAP in 12 Minutes of:

5 Pull-ups

5 Pushups (Strict)

10 Squats

(@ Home Option Below)


Option 2 < 3 Months

AMRAP in 10 Minutes of:

5 Pull-ups

5 Pushups (Strict)

10 Squats


Option 3 < 1 Month

AMRAP in 6 Minutes of:

3 Pull-ups

3 Pushups

5 Squats


@ Home

Section 1: Deadlifts

According to recommended options based on how long you've been completing consistent workouts with us.

Dumbbell Deadlifts or KB Deadlifts

Option 1 > 3 Months:

Complete 5 Sets of 10 reps, safely, with moderate weight or weights you have available.


Option 2 < 3 Months:

Complete 3 Sets of 10 reps, safely, with moderate weight or weights you have available.


Option 3 < 1 Month:

Complete 3 Sets of 4-6 reps, safely, with light weight or weights you have available. Focus on form! Please refer to last week's workout for drills (Tuesday).


Section 2: AMRAP

Complete as above and sub out Pull-ups for DB Bent rows or THIS


Challenge of the Week (CTW): Sit-ups for 1 minute


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post times and weights to comments



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