WARM-UP
AMRAP 4:00
5 Medicine Ball Deadlifts
5 Medicine Ball Front Squats
5 Medicine Ball Strict Press
5 Squat (pause) Strict Press
5 Slow Burpees
WALL BALL
Focus: The Rack Position – “Hold the ball high”
DEADLIFT
Focus: Respecting a good Set-Up
WORKOUT OF THE DAY
“FRANK THE TANK”
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
5:00 Rest
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
5:00 Rest
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Repeat from 4//15/20
Modifications 1 & 2 are at the bottom of the Lesson Plan because they are very long
ACCESSORY
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 each leg)
Then…
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 each leg)
AT HOME
AMRAP 5:
Buy-In: 25 Double Dumbbell Thrusters
12 Double Dumbbell Deadlifts (50/35)
12 Dumbbell Facing Burpees
[5:00 Rest]
AMRAP 5:
Buy-In: 20 Double Dumbbell Thrusters
9 Double Dumbbell Snatches
9 Barbell Facing Burpees
[5:00 Rest]
AMRAP 5:
Buy-In: 15 Double Dumbbell Thrusters
6 Double Dumbbell Devil’s Press
6 Dumbbell Facing Burpees
EQUIPMENT-FREE
AMRAP 5:
Buy-In: 50 Squat Jumps
24 Single Leg Bodyweight RDL (12 each side)
12 Dips off an Object
[5:00 Rest]
AMRAP 5:
Buy-In: 35 Squat Jumps
18 Single Leg Bodyweight RDL (9 each side)
9 Dips off an Object
[5:00 Rest]
AMRAP 5:
Buy-In: 20 Squat Jumps
12 Single Leg Bodyweight RDL (6 each side)
6 Dips off an Object
