Workout of the day – Thursday December 5th
Warm up
6 min AMRAP:
20 double unders
4 inchworms with pushups
6 alternating box step ups
Deadlift (12 min)
The below % load are based on 90% of your most recent deadlift 1RM as a reference
5 reps at 65% 1RM
5 reps at 75% 1RM
MAX effort reps at 85% 1RM (should exceed 5 reps).
Rest as needed between sets.
Conditioning
For time:
30/24 cal row
30 deadlifts 135/95 lbs
30/24 cal row
30 hang power cleans 115/80 lbs
30/24 cal row
30 thrusters 95/65 lbs
Time cap: 17 min
Note: The load should allow you to complete each lifting movement in 2/3 sets
EVF360
Part A
4 rounds for load and speed:
10/leg double DB Bulgarian split squats (Farmer’s style)
20 alternating DB plank pull throughs
50 ft. broad jumps
Time cap: 17 min
Part B
For time:
21-15-9
Double dumbbell deadlifts 50/35 lbs
Push-ups
Ab-mat situps
Calories row
Single DB box step overs 24/20 in, 50/35 lbs
Time cap: 16 min
2024 12 04