Workout of the day – Friday May 3rd 2024
Warm up
2 rounds:
5 per arm single arm DB push press
10 double DB front rack lunges (moderate weight)
10 alternating groiners
Push press
3×5 at 50%
Thrusters
3×5 at 50% of push press max from the ground
Conditioning
4 min AMRAP with buy-in:
Buy-in: 75 double unders
Then, in the remaining time, AMRAP:
8 strict presses 65/45 lbs
8 pullups
— rest 2 min
4 min AMRAP with buy-in:
Buy-in: 75 double unders
Then, in the remaining time, AMRAP:
6 push presses 95/65 lbs
6 chest to bar pullups
— rest 2 min
4 min AMRAP with buy-in:
Buy-in: 75 double unders
Then, in the remaining time, AMRAP:
4 push jerks 115/85 lbs
4 strict chest to bar pullups
Scaling: Adjust pullups to ring rows and banded pullups, with gradually increasing the difficulty between rounds. Pullups need NOT be unbroken, but with good form
Scale the double unders with 125 single unders.
EVF360
Part A
4 sets:
12 double DB skull crushers (on the ground or bench)
6 DB bench presses
10 per side DB external rotations with elbow on knee
Time cap: 15 min
Part B
4 min AMRAP with buy-in:
Buy-in: 75 double unders
Then, in the remaining time, AMRAP:
8 double DB shoulder presses 35/20 lbs
8 pullups
— rest 2 min
4 min AMRAP with buy-in:
Buy-in: 75 double unders
Then, in the remaining time, AMRAP:
6 double DB push presses 35/20 lbs
6 chest to bar pullups
— rest 2 min
4 min AMRAP with buy-in:
Buy-in: 75 double unders
Then, in the remaining time, AMRAP:
4 double DB shoulder to overheads 50/35 lbs
4 strict chest to bar pullups
Scaling: Adjust pullups to ring rows and banded pullups, with gradually increasing the difficulty between rounds.
Scale the double unders with 125 single unders.
2024 05 02