Tuesday, September 24, 2024

Workout of the Day

A.
Tempo Bench

B.
Every 5 minutes, for 15 minutes (3 rounds):
400m Run
20 Burpees to Target
Max Reps DB Bench Press

A.
Tempo Front Squat

B.
”Fran”
21-15-9 rep rounds of
Thrusters
Pull-ups

A.
From 0:00-7:00
Ski 500m/400m
15 Toes to Bar
15 Clean and Jerks

From 7:00-14:00
Ski 500m/400m
15 Toes to Bar
12 Clean and Jerks

From 14:00-21:00
Ski 500m/400m
15 Toes to Bar
9 Clean and Jerks

From 21:00-28:00
Ski 500m/400m
15 Toes to Bar
6 Clean and Jerks

From 28:00-35:00
Ski 500m/400m
15 Toes to Bar
3 Clean and Jerks

Each will be scored for time

A.
Row

B.
Every 4 minutes, for 4 hours (60 rounds 🫨):
20/15c Row
10 Burpees over the Rower

A.
Snatch

B.
AMRAP in 10 minutes of:
5 hang squat snatches
10 pull-ups
15 box jumps

A.
Tempo Bench Press

B. (Repeat)
Three rounds of:
20 Bench Press
30 Kettlebell Swings
400m Run

A.
Bulgarian Split Squats

B. (Repeat)
For 16 minutes (8 rounds):
Min 1) 10/7c Assault Bike + Max Thrusters
Min 2) Rest

A.
Snatch

B.
For time:
45-30-15 Wall-Balls
15-10-5 Power Snatches

A. (Repeat)
Row 100/80 calories for time

B.
AMRAP in 3 minutes of:
4 box pushes
10 box step-overs w DBs
Max burpee box jumps

Rest 3 minutes

Repeat 100 times

A.
Deadlift

B. (repeat)
For time:
25 Deadlifts
25 Hang Power Cleans
25 Front Squats
25 Jerks