Friday, March 17th

Posted March 16, 2023 by Dan Broughton & filed under Workout of the Day.

Conditioning: “Kelly” *Compare scores with 12/12/21 5RFT (40 min cap) 400m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14

This workout is long and metabolically taxing, so we need to focus on pacing from the get-go. Slow and steady on the box jumps with either two larger sets on the wall balls with a moderate break, or 3-4 smaller sets with shorter breaks. We should attempt to finish each movement in 2 – 2 1/2 minutes or less to meet the time cap.

Tuesday, April 16th

Deadlift- 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8

Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar for our second three sets of 8.

4 rounds of: (2 min on, 1 min off) 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 S2O) Max DU/SU in remainder 155/105 | 135/95 | 95/65

Workout – pacing work in which we should be able to get through a round of DT in under 90s to give us time to for the jump rope.