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Workout of the day – Friday January 12th 2024

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Warm up

3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10/arm single DB push presses

5 cal ski

Strength part A – Push press

Push presses 5×5, increasing

Strength part B

2 rounds, each for time, of 10/8 cal assault bike + 50 ft. empty sled push sprint + 50 ft. sandbag carry AHAP

— rest as needed between rounds to achieve high intensity


Open 18.2

In a 12 min window:

1-2-3-4-5-6-7-8-9-10 reps for time:

Double dumbbell front squats 50/35 lbs

Bar facing burpees

Then, in the remaining time, find a 1RM clean.


Part A

20 min to perform 4-5 rounds of:

15 unbroken double DB push presses AHAP

15 sec max wattage on assault bike

50 ft. empty sled push AFAP

30 double KB front rack march steps

30 plate Russian twists

Part B

2 rounds of each AMRAP, resting 1 min between AMRAP:

AMRAP A – 3 min AMRAP:

8 alternating single DB squat cleans 50/35 lbs

8/6 cal row

AMRAP B – 3 min AMRAP:

10 DB goblet squats 50/35 lbs

10 burpees

Goal: 2.5 rounds per AMRAP.

Note: start with part A, rest 1min, do part B, rest 1 min, and go back to part A…. reset on each AMRAP.