Warm Up
3 Rounds
7 light deadlift
8 jumping lunges
7 light good morning
6 squat jumps
Weightlifting
3 Rounds (on a 6min clock)
10 Deadlift (40%)
*if you do not have access to prescribed weight, do the following instead
4 Rounds
:30 max effort deadlift (choose weight/object)
1:00 rest
Metcon
7 Rounds
15 KBS/odd object swings
15 Power Clean (95/65)/ground to shoulder
15 Box Jump (24/20)/step up
[goal: 15min] [cap: 20min]
Beast Training 4/29
OCR MetCon 5 Mile Run, enter this time into TRIIB or Strava
Virtual Workouts
Zoom.US
M-F Chicago Time
6AM Zoom ID: 273-979-944
12:00 Noon Zoom ID: 623-373-034
6PM Zoom ID: 132-585-764
Saturday 9AM Zoom ID: 960-938-043
Kids Class T-R
4:30PM Zoom ID: 278-135-918