Workout of the Day
Conditioning
“Runnin’ on Fumes”
[Teams of 2]
AMRAP 20
P1: 400M run
P2: 20 kettlebell swings (53/35#) + 20 box jumps (24/20”)
Switch after completion of run. Pick up where partner left off.
Accessory
1 Set for Max Time:
Unbroken plate bear hug hold (90/60#)
Interval Scheme: 3:00 // 1:00 rest, 10 rounds
Zone 1
AMRAP
5 Devil’s press
10 DB squat cleans
Zone 2
AMRAP
10 alt DB box step ups
50 ft DB walking lunges
Zone 3
1:00 easy ski OR run
1:00 moderate ski OR run
1:00 fast ski OR run
Zone 4
AMRAP
20 Russian KBS
20 push ups
Zone 5
AMRAP
10 KB deadlift
20 wall balls
Strength
4 Sets:
3 front squats @78-83%
Rest 1:30-2:00 between sets.
Conditioning
“Gaslight”
5RFT:
15/12 calorie row
9 front squats (115/85#)
Time Cap: 15:00
Gun Show
AMRAP 8
8 feet-elevated ring push ups
8 feet-elevated ring rows
