Congratulations to our July on-ramp graduates Mark and Dino. Please welcome them to our community! They’ll be slaying workouts along side you soon.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft x Waiters Walk
10 x Suitcase Deadlift (5L/5R)
10 x Sumo Deadlift High Pull
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 5-5-5-5-5
Post loads to comments.
“A Nabisco Treat”
Complete 5 rounds (:30 Work/:15 Rest) for max reps at each station.
Overhead Squat (95/65)
Push-ups
Lunges
Abmat Sit-ups
Rest 1:00
Post total reps per movement to comments.
Sumo Deadlift: 125×5
A Nabisco Treat: 26/42/40/77 = 185 reps (55#)
“Sumo Deadlift” : 215 # x 5
“A Nabisco Treat”: 60/105/41/70 = 276
Sub 24kg KB for OHS/Lunges at 55#.