12.12.2024

FUNday

DEADLIFT: 3-3-3-3-3-3-3

The Deadlift

The deadlift, a fundamental hinging movement pattern, is highly effective for building strength, increasing muscle mass, improving back health, and enhancing athletic performance. Engaging major muscle groups like the glutes, hamstrings, and spinal erectors, the deadlift supports full-body strength and resilience. Regular deadlift training promotes muscle growth and reduces back pain by strengthening the spine and surrounding muscles. It also boosts athletic abilities, improving speed, power, and midline stability essential for sports. By incorporating deadlifts consistently, you can achieve significant improvements in strength, health, and overall fitness.

12.11.2024

Thursday

10 Rounds for TIME of: 
   2 Wall Walks
 10 Pistols (alternating)



12.10.2024

12.09.2024

Tuesday

12 Days of Christmas
  1. Sumo Deadlift High-Pull (75/55)
  2. Thrusters (75/55)
  3. Push Presses (75/55)
  4. Power Cleans (75/55)
  5. Power Snatches (75/55)
  6. Kettlebell Swings (53/35)
  7. Pull-Ups
  8. Knees-to-Elbows
  9. Box Jumps (24/20)
  10. Double-Unders
  11. Burpees
  12. OH Walking Lunges (45/25)
For TIME. Adding 1 movement per Round



12.08.2024

Monday

6 Rounds for TIME of: 
 200m RUN
 20 Box Jumps
 20 Russian Twist 
 20 4-count Flutter Kicks