Wednesday, December 29th

Posted December 28, 2021 by Dan Broughton & filed under Workout of the Day.

Conditioning: Every 10 mins for 30 mins do: Row, 500/400 m 20 Burpee Box Jump Overs, 24/20 in Bike, 1000/800 m Run, 400 m

We are retesting today’s workout as this appeared to be a challenging, but rewarding, cardio session. If you scaled, match the scale from 10/20 to see if we improved. We are looking to complete the rounds around the 8-9 minute mark, giving us somewhere between 1-2 min rest. Reduce the distances to the following if not finishing in the 10 min: 400/300m Row, 15 BBJO, 800/600m Bike, 200m Run

Wednesday, April 24th

Deadlift- 6×3 at 70%, rest 60-90s

Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark

AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65

Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.