Daily Workout #24-23

On Monday, we kick off the new block with heavy back rack lunges and a dumbbell slog. On Tuesday, we are in for a heavy push-pull bench press and ring rows into a high-skill interval workout. On Wednesday, we focus on barbell cycling and a good partner workout with sandbags. On Thursday, we focus on kipping toes to the bar into a Dubai Fitness Champs workout from 2023; then we finish the week "HOT"!

‍

Monday:

Strength:

Alternating Back Rack Reverse Lunges

‍

Conditioning:

For Time:

40 DB Box Step Over

30 DB Thrusters

20 DB Devils Press

20 DB Box Step Over

15 DB Thrusters

10 DB Devils Press

‍

RX = 2 x 50/35lb

‍

Tuesday:

Strength:

Heavy Bench Press + Ring Rows

‍

Conditioning:

Every 5:00 min x 5 sets

500m Ski

10 Push Ups

4 Rope Climbs

‍

Wednesday:

Strength:

Clean and Jerk Barbell Cycling into Death by Clean and Jerk

‍

Conditioning:

Teams of 2 - 18min AMRAP

4 Sandbag Cleans 70/50

8 High Box Jumps 30/24"

16 DB Shoulder to OH 50/35

‍

Thursday:

Strength:

A) Toes to Bar Technique and Progressions

B) Volume of Toes to Bar

‍

Conditioning:

16 min EMOM

1) 20 Toes To Bar

2) 16/12/8 Cal Assault Bike

3) AMRAP Front Squats 70/50kg

4) Rest

‍

Score = time to complete 60 reps or/ total front squats completed

‍

Friday:

Conditioning:

A Barbell Therapyyyyy, which is sure to be HOT!!!!

‍

On Monday, we kick off the new block with heavy back rack lunges and a dumbbell slog. On Tuesday, we are in for a heavy push-pull bench press and ring rows into a high-skill interval workout. On Wednesday, we focus on barbell cycling and a good partner workout with sandbags. On Thursday, we focus on kipping toes to the bar into a Dubai Fitness Champs workout from 2023; then we finish the week "HOT"!

‍

Monday:

Strength:

Alternating Back Rack Reverse Lunges

‍

Conditioning:

For Time:

40 DB Box Step Over

30 DB Thrusters

20 DB Devils Press

20 DB Box Step Over

15 DB Thrusters

10 DB Devils Press

‍

RX = 2 x 50/35lb

‍

Tuesday:

Strength:

Heavy Bench Press + Ring Rows

‍

Conditioning:

Every 5:00 min x 5 sets

500m Ski

10 Push Ups

4 Rope Climbs

‍

Wednesday:

Strength:

Clean and Jerk Barbell Cycling into Death by Clean and Jerk

‍

Conditioning:

Teams of 2 - 18min AMRAP

4 Sandbag Cleans 70/50

8 High Box Jumps 30/24"

16 DB Shoulder to OH 50/35

‍

Thursday:

Strength:

A) Toes to Bar Technique and Progressions

B) Volume of Toes to Bar

‍

Conditioning:

16 min EMOM

1) 20 Toes To Bar

2) 16/12/8 Cal Assault Bike

3) AMRAP Front Squats 70/50kg

4) Rest

‍

Score = time to complete 60 reps or/ total front squats completed

‍

Friday:

Conditioning:

A Barbell Therapyyyyy, which is sure to be HOT!!!!

‍

On Monday, we kick off the new block with heavy back rack lunges and a dumbbell slog. On Tuesday, we are in for a heavy push-pull bench press and ring rows into a high-skill interval workout. On Wednesday, we focus on barbell cycling and a good partner workout with sandbags. On Thursday, we focus on kipping toes to the bar into a Dubai Fitness Champs workout from 2023; then we finish the week "HOT"!

‍

Monday:

Strength:

Alternating Back Rack Reverse Lunges

‍

Conditioning:

For Time:

40 DB Box Step Over

30 DB Thrusters

20 DB Devils Press

20 DB Box Step Over

15 DB Thrusters

10 DB Devils Press

‍

RX = 2 x 50/35lb

‍

Tuesday:

Strength:

Heavy Bench Press + Ring Rows

‍

Conditioning:

Every 5:00 min x 5 sets

500m Ski

10 Push Ups

4 Rope Climbs

‍

Wednesday:

Strength:

Clean and Jerk Barbell Cycling into Death by Clean and Jerk

‍

Conditioning:

Teams of 2 - 18min AMRAP

4 Sandbag Cleans 70/50

8 High Box Jumps 30/24"

16 DB Shoulder to OH 50/35

‍

Thursday:

Strength:

A) Toes to Bar Technique and Progressions

B) Volume of Toes to Bar

‍

Conditioning:

16 min EMOM

1) 20 Toes To Bar

2) 16/12/8 Cal Assault Bike

3) AMRAP Front Squats 70/50kg

4) Rest

‍

Score = time to complete 60 reps or/ total front squats completed

‍

Friday:

Conditioning:

A Barbell Therapyyyyy, which is sure to be HOT!!!!

‍