We hope your weekend is too…..

Upcoming September Events

Labor Day – One workout only at 10 am.

Dexa Scan – September 6th. Appointments available from 7 am – 7 pm.

Form & Function Powerlifting Seminar – Saturday, September 9th from 10 am – 1 pm.

Level 1 & 2 Test – Monday, September 11th at 7 pm.

Love him or hate him, note that Rich Froning’s deadlift position NEVER breaks down. And neither should yours. Be okay with not going AFAP if your back is slop.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
10 Swings
1/1 Getup

Conditioning

This workout is very demanding on your back. Whether doing deadlifts or high rep sets of swings, you must be mindful to keep your lower back in its natural curve. Set the bar/kettlebell down BEFORE your technique falters, shake your muscles out, then do a few more reps.

Levels 3/4

20-15-10-5
Deadlifts
Box Jumps

100 Anchored Sit-ups as soon as you finish the last round of box jumps. Include sit-ups in your total time for the workout.f

Deadlift weight is 55% of 1RM (minimum weight 135/95)

Either have a partner hold your feet or anchor them under the stall bars or dumbbells.

Level 2

20-15-10-5
2x Reps Swings
Box Jumps

Finish with 100 Anchored Sit-ups.

Levels 0/1

15 Minutes AMRAP
15 Swings
10 Box/Broad Jumps
10 Med Ball Sit-ups