Lifting with a side of cardio

Deadlift + HPC + Front Squat
3+2+1 for 5 sets, building

AMRAP in 5 min
10 Box Jumps (24/20”)
8 Deadlifts (115/85#)
6 Hang Power Cleans
4 Front Squats
Rest 2 min
Complete 2 cycles

Nick W

10 thoughts on “Lifting with a side of cardio”

  1. Warmup & Mobility

    DL+HPC+FS
    3+2+1 Building
    35(WU), 40,45,50,55,60

    WOD
    5 Min AMRAP
    10 Box Steps
    8 DL
    6 HPC
    4 FS
    Rest 2 Min then repeat

    3R 1 Box Step-up (R1)
    3R 2 Box Step-up (R2)

    Fun one!

  2. Mobility and warm up

    STRENGTH
    Deadlift + HPC + Front Squat
    3+2+1 for 5 sets, building
    55# – 65# – 75# x 2 – 85# x 2

    WOD
    AMRAP in 5 min
    10 Box Jumps (20″)
    (85# R1 / 75# R2)
    8 Deadlift’s
    6 Hang Power Cleans
    4 Front Squats
    Rest 2 min
    Complete 2 cycles

    R1 – 3 rounds
    R2 – 3 rounds
    Total reps: 168

    This was a good one!!

    Congratulations on the
    500th class Candace!!🎉👏

    Thanks Ingrid!!

  3. Catherine "I'm not always in Box 8" Wilson

    Deadlift + HPC + Front Squat
    3+2+1 for 5 sets, building

    35,45,50,55,60

    AMRAP in 5 min
    10 Box Steps (16”)
    8 Deadlifts (45)
    6 Hang Power Cleans
    4 Front Squats
    Rest 2 min
    Complete 2 cycles

    R:1 3 + 2 FSQ
    R:2 2 + 8 Boxsteps

    Total Reps 174

    My right thigh was good, but really protested the FSQ in R2.

    Thanks Kevin!

    Congratulations Candace!

  4. 3 DL + 2 HPC + 1 FS

    45-55-65-65-70

    WOD with 55# and 20″ box jumps
    R1 = 3 rounds even
    R2 = 3 rounds + 1 Box Jump

  5. 3 DL+2HPC+1FS
    66-65-70-75-85

    AMRAP in 5 mins
    10 box jumps (steps @22”)
    8 deadlifts (65#)
    6 hang power cleans
    4 front squats
    Rest 2 mins , complete 2 cycles

    Round 1 3 + 2 box steps
    Round 2 3 + 6 box steps
    Total reps 176

    @home

  6. Deadlift + HPC + Front Squat
    3+2+1 for 5 sets, building
    95-135-155-185-185

    AMRAP in 5 min
    10 Box Steps (24”)
    8 Deadlifts (115)
    6 Hang Power Cleans
    4 Front Squats
    Rest 2 min
    Complete 2 cycles

    Total Reps 160

  7. Deadlift + HPC + Front Squat
    3+2+1 for 5 sets, building
    95-135-155-185

    AMRAP in 5 min
    10 Box Jumps 24”
    8 Deadlifts 115#
    6 Hang Power Cleans
    4 Front Squats
    Rest 2 min
    Complete 2 cycles

    R1-3 Rounds
    R2-2 Rounds + 2 DL

    Thanks Kristen!

  8. Deadlift + HPC + Front Squat
    3+2+1 for 5 sets, building
    65-85-95-115-125

    AMRAP in 5 min
    10 Box Jumps (24”)
    8 Deadlifts 75# I think… didn’t write it down
    6 Hang Power Cleans
    4 Front Squats
    Rest 2 min
    Complete 2 cycles

    3 rounds each

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