Alive Day

12.23.2003

AMRAP in 21min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Thursday

“Volkswagen”

21-15-9 Reps for TIME of:

 Bench Press (BW)

 Pull-UPs

Wednesday

6 Rounds for Load:

 4 Front Squats 

 6 Back Squats

Complete Front Squats and immediately transition to Back Squats. Rest as needed between sets. Start lighter and increase the load every set. 

Coach Dan Campbell Mentality

Tuesday

50-35-20 Reps for TIME:
 HR Push-UPs
 ROW Calories

Monday

For TIME: 

60-50-40-30-20-10 Reps of:

 Box Step-UPs (20”)

 DB Snatches (alternating, 50/30)

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.

Thursday

10 Rounds for TIME of: 

   2 Wall Walks

 10 Pistols (alternating)