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Workout of the Day

Fitness
A. EMOM 10:
1st: 5 forward medball scoop tosses
3rd: 3 max effort broad jumps – 1s pause in dip
Training notes:
Medball scoop toss
-Toss medballs against wall
-Pause in dip on jumps with hips and knees bent – then jump explosively

B. In teams of two—
15 min AMRAP:
600m run/row – each partner
*Partner does KB waiter’s hold while partner runs – switch hands every 30s.
400m run/row – each partner
*Partner does AMRAP box jumps, step down while partner runs.
200m run/row – each partner
*Partner does wall sit at parallel while partner runs.
Training notes:
-Pace for sustainable repeats on run/row.
-KB waiter’s hold should be tough, but should not have to rest significantly between hands.

Performance
A. EMOM 10:
1st: 5 forward medball scoop tosses
3rd: 3 max effort broad jumps – 1s pause in dip
Training notes:
Medball scoop toss
-Toss medballs against wall
-Pause in dip on jumps with hips and knees bent – then jump explosively

B. In teams of two—
15 min AMRAP:
600m run/row – each partner
*Partner does AMRAP Turkish get-ups, alternating (53/36) while partner runs.
400m run/row – each partner
*Partner does AMRAP box jumps, step down (24”/20”)
200m run/row – each partner
*Partner does wall sit at parallel while partner runs.
Training notes:
-Pace for sustainable repeats on run/row.

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