Workout 1
Midline
12 minute emom (alternating exercises)
50 second plank
3-5 strict toes to bar
Conditioning
3 rounds for time:
1200 meter run
30 thrusters (115/80)
Workout 2
Midline
4 rounds
20 GHD or weighted abmat sit ups
50 foot overhead barbell carry (as heavy as possible)
Conditioning
6-10 rounds
500 meter row
40 double unders
Post results to comments.
Workout of the Day
–Weightlifting–
Clean Pull + Hang Clean (high hang) + Clean
Find (1+1+1) RM (8 min cap)
then
90% x (1+1+1), 95% x (1+1+1)
*Complete percentage sets on a 90 second clock. Add weight as necessary.
*Full catches.
–Strength–
Overhead Squat – 5 x 2 reps
*Complete sets on a 90 second clock. End heavier than last week.
–Conditioning–
For time:
In any order, row 500/250/750 meters
60 Chest to Bar Pull ups
90 Floor Presses, 135/85
*Teams of 3
*Each athlete is assigned 1 row distance. All other work is shared.
Poat all results to Triib and/or comments
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