Ring Pop


4 Rounds of:

500m Row

5 KB Step-Ups each side  

5 KB Single Leg Box Sits each side 

5 KB Goblet Squats HEAVY  



Wall-Balls 20/14

Ring Dips



Now that the Open is over— IT’S TIME! 

For the next 6 weeks we will be doing a DEADLIFT strength cycle! With this cycle we will be doing things that will help us with our Deadlift. What does that look like? Well besides deadlifting of course- it means strengthening our hamstrings and our glutes. Working on our grip strength and our pull power.

This will look like rowing, box work, bridges, high percentage sets, rest-pause work etc. 

Please take note of where you are at currently with your Deadlift 1 RM, also please make sure and track your numbers when we do work with percentages over the next 6 weeks. This will help tremendously, especially if you aren’t sure what you’re 1 RM is!