Thursday, May 9th

Posted May 8, 2024 by Dan Broughton & filed under Workout of the Day.

For Time: (30 min cap) 2400m Assault Bike 1200m Row 60 Air Squats 1600m Bike 800m Row 40 Air Squats 800m Bike 400m Row 20 Air Squats

Workout – for classes larger than 6 some athletes can start on the row and perform the bike second so that they can swap out. If absolutely needed, a run can be subbed for the bike (not intended stimulus) at 1200m (800m + 400m), 800m, 400m marks.

Monday, May 20th

Deadlift- 1×5 at 82-85%, then 2×5 at at 90% of that number.

Strength – This should be a challenging set of 5 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar for our second two sets of 5.

AMRAP 12 15/12 Cal Row 9 TTB | K2E | Leg Raise 6 Burpee Box Jumps 24″/20″ | Burpee step Ups | Burpees

Workout – low intensity triplet that we should move quickly through in order to get a good amount of rounds in.