Workout of the day – Friday June 2nd 2023
Warm up
2 rounds or 6 min
10 alternating single leg box step ups
10 split stance weighted good mornings (5/side with dumbbell)
5 per leg lateral leg swings
Ski 200m
Deadlift 5RM
Take 20 min to find a 5RM deadlift
Suggested warm-up:
10 at 30%
6 at 50%
3 at 70%
2 at 80%
1 at 85%
Then, first attempt at a 5RM. Use the past few weeks’ training to target your first set. It should be between 70 and 75%.
Conditioning
For time:
21-15-9 squat snatches 95/65 lbs
42-30-18 cal row
Time cap: 16 min
EVF360
Part A
4 rounds of 3 min AMRAP, 1 min rest between:
3 double DB devil presses 50/35 lbs
6 double DB box step over 50/35 lbs, 24/20 in
9 double DB deadlifts 50/35 lbs
Note: pick up where you left off each round
Part B
5 Rounds for time:
12/9 cal row
12 Kettlebell Snatches 24kg/16kg (6R/6L)
Time cap: 13 min
Goal: <9min
2023 06 01