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Workout of the day – Tuesday April 23rd 2024

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Warm up

2 min row/ski, then, 2 rounds:

5/side fire hydrants

5 bootstrap squats

10 alternating box step ups

Front Squat

4×3 at 85% of 1RM front squat

This is PEAK week, do not attempt a 3RM but each set should be very challenging.

Clean & jerks

4×2 at 87-92%


3 rounds for time:

10 box jumps 24/20 in

20 wall balls 20/14 lbs, 10/9 ft.

30 double unders

Time cap: 10 min

Note: This workout is a sprint, aim to complete all sets unbroken


Part A

4 rounds for load and quality:

12 double KB front rack lunges AHAP

100 ft. broad jumps in as few jumps as possible

12 weighted glute bridges

30 sec per side Copenhagen plank

Time cap: 16 min

Part B

3 rounds of 5 min AMRAP with 2 min rest between:

50 single arm DB shoulder to overheads 50/35

25 single DB box steps ups 24/20 in, 50/35 lbs

Max double unders in remaining time

Note: split arm as desired on the shoulder to overheads, these should be done without putting the DB down more than twice each round. Aim for about 50-80 double unders. Preferably, use today to practice double unders rather than doing single unders.