Friday 07.02.2021

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Warm-up Drills
I. Row 3:00
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Deadlift Wk10
Warm-up as needed, examples and guidance will be provided during the whiteboard brief, before establishing a new Deadlift 1-rep maximum personal record.

Versus a 20:00 time cap establish a Deadlift 1RM

Post scores to comments.

Complete for time

Run 400m
One (1) Round of
20 x Knees-to-Elbows
20 x Box Jumps (24/20”)

Run 400m
Two (2) Rounds of
10 x Knees-to-Elbows
10 x Box Jumps (24/20”)

Run 400m
Three (3) Rounds of
7 x Knees-to-Elbows
7 x Box Jumps (24/20”)


  • Kipping and scaling for movement range of motion progressions and standards will be covered during the whiteboard brief.
  • Burpee Jump to touch Rig (6” target bar) for Rx’d athletes in place of Box Jumps (Rx+ Sub Burpee Jumping Pull-ups) if rain and traction make Box Jumps an ‘ORM’ topic (operational risk management).
  • There will be a 16:00 time cap on today’s training.

Post scores to comments.

Samy Daghir

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