01/02/2023 - mill - 2023: Lift Heavy

AO: The Mill

When: 01/02/2023

QIC: Beakers


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Falls, Beakers


No better way to start 2023 off right than with a beatdown! One of my goals for 2023 is to focus equally on gaining strength, while also working on my cardio. Monday’s are a strength training day for me, so I designed a workout to challenge us and lift heavy. Falls and I were both pretty sore, so we took plenty of time to warm up and stretch. We then moved onto the beatdown:

Part 1: 30 seconds each, repeat 3x
Zotman Curls
Reverse Fly
Chest Press

Part 2: EMOM 5 mins
4 Merkin
6 Renegade Row
8 Squat Thrust

Part 3: 30 seconds each, repeat 3x
Front Rack Squat (Weight in Right Hand)
Front Rack Squat (Weight in Left Hand)
Bent Over Row (Weight in Right Hand)
Bent Over Row (Weight in Left Hand)
Single Leg Deadlift (Right)
Single Leg Deadlift (Left)

Part 2: AMRAP 5 mins
6 Reverse Lunge R
6 Snatch R
12 KBS (using KB sandbag)
6 Snatch L
6 Reverse Lunge L

We ended with a prayer, names, and a pic!


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