High Rocks (no, not Hyrox) Atlantis – Tue

Date: 2026-06-09
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Deflator, Palmetto, Teenager, Mom’s Spaghetti, @Dudewipe FNGs: None
COUNT: 6
WARMUP:
THE THANG:

Before “High Rocks”
10 Weighted Lunges (ea Leg)
5 Burpee Broad Jumps
8 Four-count Merkins
4 Four-Count Carolina Drydocks
6 Jump Squats
3 Eight-count Bodybuilders (aka Man-makers)

The Real Thang
FIGHT GONE “TAD”:
(We used 20# coupons in the form of 4” hollow core blocks called Blockettes …or just Pick your favorite rock) [X] Rounds of the following:
25 seconds OYO each (w/5 sec rest between) of these Five Exercises: 1. Thrusters (replaces WallBalls)
2. Sumo Deadlift High Pull
3. PAX Option here: Weighted Step-Ups -or- Box Jumps (sans coupon/rock) 4. Push Press
5. SEAL Jacks (replaces Rower)
RINSE AND REPEAT:
For Six rounds

MARY: Plank routine followed by low slow Flutters
ANNOUNCEMENTS: @Driveway KB Saturday workout coming up
COT: Tis summertime to prioritize. Or, to put the “Big Rocks First.” https://youtu.be/cPgMeKfQFq8?si=qv7KkTYup2sUKJ8K