Workout of the day – Thursday March 31st
Warm up
4 rounds
10 Kettlebell Swings
10 Goblet Lunges
Time cap: 7 min
Strength
Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each)
A – 5 Front squats at 70% of front squat 1RM across all 6 sets
B – 3 clean and jerks starting at 60% of your C&J 1RM and increasing towards the same weight as the bar on the front squat
Interval conditioning
3 min AMRAP:
10/8 cal row
10 wall balls 20/14 lbs
— rest 2 min
3 min AMRAP:
10 wall balls 20/14 lbs
5 squat cleans 135/95 lbs
— rest 2 min
3 min AMRAP:
10 alternating DB snatches 50/35 lbs
10/8 cal row
— rest 2 min
3 min AMRAP:
5 squat cleans 135/95 lbs
10 alternating DB snatches 50/35 lbs
EVF360
Part A
4 rounds for time:
40 overhead plate lunge steps 25/15 lbs
30 situps
20 box jumps 24/20 in
10 double DB burpee deadlifts 50/35 lbs
Time cap: 20 min
Part B
3 min AMRAP:
10/8 cal row
10 wall balls 20/14 lbs
— rest 2 min
3 min AMRAP:
10 wall balls 20/14 lbs
5 double DB squat cleans 50/35 lbs
— rest 2 min
3 min AMRAP:
10 alternating DB snatches 50/35 lbs
10/8 cal row
— rest 2 min
3 min AMRAP:
5 double DB squat cleans 50/35 lbs
10 alternating DB snatches 50/35 lbs
2022 03 30