Friday 10.23.2020

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Warm-up Drills
I. Run 400m or Row 500m
Then… 2 Rounds of
10 x Continental/’Muscle’ Ground-to-Overhead
10 x Hollow Rocks
10 x Flying Dogs

II. Dynamic Series
AKA the ‘Scorpion 10 rep Sandwich’
The flow is as follows:
10 x Scorpions
Down Dog Pose x time
Child’s Pose x time
Seal Stretch x time
Happy Baby x time
10 x Scorpions

III. Mobility Drills x 4
1. Banded Standing Hammy
2. High Front Rack Banded Stretch
3. Couch Stretch L+R
4. Figure Four L+R

Impact/Focus: Deadlift 5×5 Week 1
Warm-up as needed before working through the following every 2:00.

Deadlift 5-5-5-5-5 @75% of 5RM


  • Base percentage based sets on the five rep max established 10.16.2020.
  • Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed the 5 rep max last week.

Post scores to comments.

Complete as many reps/meters as possible in 15:00 of

20 x Ground-2-Overhead (115/75lbs)
20 x Slamball (40,30/20,12lbs)
20 x Inverted Burpees (or 10 x Wall Walks)
20 x Medicine Ball Cleans
40 x Double-unders (or 80 x Single-unders)


  • Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations).
  • Scale load as necessary.
  • Single-unders are 80 reps per round today.
  • Substitute Wallwalks at 10 reps for the 20 x Inverted Burpees if applicable.

Post scores to comments.

Samy Daghir

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