Workout of the day – Thursday August 5th
Warm up
8 min AMRAP
10 situps
5/side banded monster walk
5 empty barbell kang squats
10 plank transitions
Strength
Back Squat, 5×5 at 60%
Focus on speed on the way up while maintaining a tight midline. If your feet slightly take off, you are doing it right. Stick to this weight, we are testing clean and jerk tomorrow.
Metcon
5 Rounds for time:
60 double-unders
20 overhead squats 75/55 lbs
10 toes-to-bar
Time cap: 18 min
EVF360
Indoor
Part A
Every 9 min for 3 rounds
500/400m row
15 burpee box jumps over 24/20 in
run 400m
rest the remainder of the interval
Part B
3 rounds for max reps, 30 sec work, 30 sec rest, rotating through:
Alternating weighted jumping lunges (with DB)
Dumbbell push presses
Weighted glute bridges
Weighted situps
This workout is 12 minutes long, 4 minutes per round
Outdoor
Part A
Every 9 min for 3 rounds
150 double unders or 250 single unders
15 burpee step ups
run 400m
rest the remainder of the interval
Part B
3 rounds for max reps, 30 sec work, 30 sec rest, rotating through:
Alternating weighted jumping lunges (with DB)
Dumbbell push presses
Weighted glute bridges
Weighted situps
This workout is 12 minutes long, 4 minutes per round
2021 08 04