.svg){kind=icon}
Daily Workout #24-4
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
Monday:
Strength:
A) High Box Jumps
B) Dead Stop Deadlifts
Conditioning:
Teams of 3 For Time (25min Time Cap):
Buy-in
3 Laps Of the Park
2,000m Bike
*one person running, rowing, one person resting; switch whenever you want; each member must run 1 lap.
120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)
into
120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)
Cash-out
100 Calorie Ski (one person working, two resting, switch whenever you want)
Tuesday:
Strength:
Handstand Push Ups Skill & Volume
Conditioning:
3mins on 2mins off x 4
5 Rope Climbs
20 Push Ups
AMRAP Box Jump Over Step Down
Wednesday:
Strength:
A) Power Clean, Front Squat & Jerk
B) Squat Clean & Jerk
Conditioning:
Open Workout 23.1
14min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
Thursday:
Strength:
A) Hip Elevated DB Floor Press
B) Chest Supported Rows & YTWs
Conditioning:
5 Rounds for Time 12min TC:
5 DB Manmakers 50/35
50 /30 Double Unders
Friday:
Strongman Therapy!
