Friday, December 30th

Posted December 29, 2022 by Dan Broughton & filed under Workout of the Day.

Strength: Front Squats – 6×1 @ 95%

Conditioning: Open 15.5 For Time 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65 | 75/55

As with most of our open workouts, we’re going to pick one movement to push and one movement to pace. Remember to breathe on the thrusters, pausing at the top of the rep if needed.

Monday, April 29th

Back Squat – 4×6 at 75%

Strength – shouldn’t need more than 2 minutes rest between sets.

AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55

Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.