Workout of the Day
Strength
0-9:00
Find a 1RM Thruster off the rack
At minute 10:00 - every minute on the minute x 5 minutes - 10 thrusters @50-60% of above OR 135/95 - if you fall behind, AMRAP. Off the floor.
Cash Out
20 Minute AMRAP - slow and controlled - get the pump
12/12 Front Foot Elevated Split Squat - 53/35 (elevate to 4'' plate)
12 Dual Dumbbell Seated Arnold Presses - as heavy as possible
12/12 Seated Hammer Curls - as heavy as possible
12 Weighted Sit-Ups - Anchored or heels on bench
Primer
3 rounds
100m farmer carry - 2x70/50 ish
100 DU
Conditioning
Row 1000/800m
25 Burpees
50 Wall-Balls
Run 400m
25 Wall-Balls
50 Burpees
15 minute cap
Cash Out
Accumulate as much time as possible in 3:00 hanging from the pull-up bar
A.Strength
5 rounds:
10 Strict Pull-ups (AHAP)
10 DB Rev. Flys
r1:30-2:00
B. Conditioning (19:00)
Group 1*
OTM 4:00
5 Push Press** (135/95) + 10 KBS (53/35)
r1:00
Group 2
Max Calorie Bike Erg in 4:00
r1:00
*Group 1 flip flops with Group 2 to complete one round then back to original station to begin round 2
**Rx+ HSPU
