Workout of the day – Wednesday September 7th
Warm up
Dynamic warm up – 2 rounds:
50 ft. bear crawl
50 ft. spiderman crawl
50 ft. lateral crab walk (25 ft. each side)
50 ft. burpees broad jumps
50 ft. broad jumps
Endurance
4 rounds of 90 sec AMReps at each station, with 90 sec rest between stations:
Station 1:
6 bar MUs
12/9 cal assault bike
Max DB snatches 50/35 lbs
Station 2:
4 burpees box jumps overs 24/20 in
12/9 cal row
Max sandbags over shoulder (Cleans) OR double KB cleans 24/16 kg
Station 3:
10 box jumps 24/20 in
60 double unders
Max American KBS 32/24 kg
Note: this workout is 36 min long. The flow is 90 sec at station 1, 90 sec rest, then 90 sec at station 2, 90 sec rest, then 90 sec at station 3, 90 sec rest. Repeat for 4 rounds.
2022 09 06