
Workout of the day
2025-07-09
Strength
E3MOM: 4 sets: (week 1 / 6)
8 Barbell Hip Thrusts
8 DB Romanian Deadlifts
* Complete 8 Barbell Hip Thrusts at a moderate weight, immediately after, complete
8 Double DB Romanian Deadlifts, use a manageable weight. We will be adding 5-10 LBS each week for the next 6
weeks, so keep this in mind with your weight selection for the hip thrusts. You may want to bring a towel
to wrap around the bar for some cushioning for the hip thrusts.
Metcon
For time: (18 min cap)
Buy-in: 400 m run
Then complete 5-Rounds of:
24 Air-Squats
8 Power-Cleans
Cash out: 400 m run
Barbell Weights:
L1: #65/95
L2: #85/115
L3: #110/155
*For the Air-squat, squat to a med-ball. Do not sit on the med balls! Touch your butt to the
ball and stand al the way up opening the hips at the top.
core
30 sec on / 30 sec off x 3 sets:
Side-plank