Wednesday - June 4th, 2014


Work on Deadlift form, Deadlift light weight, Deadlift heavy weight, Deadlift 1 rep max...whatever you want to do with deadlifting, just do it right...


5 STRICT Ring Dips (if you're using a band; make sure you make it hard or this workout will be too easy for you)

5 Thrusters


Every 30seconds you switch back and forth from each exercise.  Treat it like EMOM, except you switch every 30seconds instead of every minute.  For instance, if you finish the 5 Dips in 15seconds, you get the remaining 15 seconds to rest until you start your 5 thrusters.  So on and so forth.  Your trainer will explain this to you, if you do not fully understand, so don't worry about that. 

REST 1'   then...

AMRAP :30 of Double Unders

AMRAP :30 of Pushups

x7 rounds (keep moving during this rest)

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