Workout of the Day
100m run
Then…
AMRAP 5:00
5/5 DB Deadlift
5/5 DB Push Press
5 Up-Down Step Up
Movements:
Deadlift | Dumbbell Deadlift | Push Press | Run
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AMRAP x 12 MINUTES
10 Alt. DB Clean & Jerk
5 Burpee Box Jump Over
200m Run
(Score is Rounds + Reps)
Movements:
Box Jump | Burpee | Clean | Clean & Jerk | Run
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AMRAP x 12 MINUTES
10 Backpack Ground to Overhead
5 Burpee Over Backpack
200m Run
(Score is Rounds + Reps)
Movements:
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2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats
1:00 Farmer Hold (AHAP)
*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.
(No Measure)
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Endurance
Warm up with 4 strides. Then run 4 x 200M at your “not quite sprint” pace (recover for 3 minutes after each).
Then run 2 miles:
0.5 Mile at 5 out of 10 pace
0.5 Mile at 8 out of 10 pace
0.5 Mile at 3 out of 10 pace
0.5 Mile at 8 out of 10 pace
Scale:
Run 1 mile:
0.25 Mile at 5 out of 10 pace
0.25 Mile at 8 out of 10 pace
0.25 Mile at 3 out of 10 pace
0.25 Mile at 8 out of 10 pace
Movements:
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