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Daily Workout #24-5
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
Monday:
Strength:
A) Single Leg Box Jumps
B) Tempo Back Squats
Conditioning:
12-minute AMRAP
8 Toes-to-Bars
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row
Tuesday:
Strength:
A) Heavy 1 Rep Strict Press
B) AMRAP Push Press
Conditioning:
8min AMRAP
800m Run
Remaining Time
5 Muscle Ups
10 Push Ups
3mins Rest
8min AMRAP
800m Run
Remaining Time
5 C2B Pull Ups
10 Push Ups
Wednesday:
Conditioning:
30-minute AMRAP teams of 3 people
60 Synchro HR Burpee (2 working, 1 resting)
50 Cal Bike
50 Heavy Wall Balls 30 / 20lb
50 Cal Bike
40 Synchro Single Arm Devils Press (2 working 1 resting) 50/35
50 Cal Bike
30 Heavy Sandbag Over the Bar 70 / 50kg
50 Cal Bike
20 Synchro Wall Ball/DB Box Step Overs (2 working (one on DB and one on Wall Ball) 1 resting)
50 Cal Bike
Thursday:
Strength:
A) Rope Climbs
B) Double Unders
Conditioning:
For Time
50 KB Goblet Alt Lunges 28/20
8 Walk Walks
40 KB Goblet Alt Lunges 28/20
6 Wall Walks
30 KB Goblet Alt Lunges 28/20
4 Wall Walks
Friday:
Strength
A) Power Snatch
B) Squat Snatch
Conditioning
Therapy with a Barbell and Ski!
