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Workout of the Day

Fitness
A. Front squat
3×4; Building; Rest 2 min

Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough,” and that’s ok.
-Build in weight as able, but these should not be huge jumps. Your first set should be challenging enough that you’re not able to add too much weight between sets.
-Shoot for heavier than your previous sets of 6.

B. 5 min AMRAP:
DB Z press
-Into
5 min AMRAP:
Ring rows

Training notes:
-Z press weight should be moderately tough – should be more “burny” than “heavy.”

Record total reps for both Z press and ring rows.

C. For time:
30 burpee box jump overs
45/30 assault bike/row calories
*6 minute cap.

Training notes:
-This should be done at a near all out pace. Push the pace on the burpee box jump overs and see if you can hang on at the end.
-Burpee box jump overs can be done laterally.

Record total time.

Performance
A. Front squat
6,4,2; Building; Rest 2 min

Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” and that’s ok.

Record heaviest double and include all weights lifted in training notes.

B. 5 min AMRAP:
DB Z press (50/hand – 35/hand)
-Into
5 min AMRAP:
Vertical ring rows

Training notes:
-Z press weight should be moderately tough – should be more “burny” than “heavy.”
-Keep torso upright on vertical ring rows – it’s easy to cheat your positions on this. Terminate your set and rest when you start to compensate.
-We’ve moved from an EMOM structure for muscle endurance training to an AMRAP structure for muscle endurance training. This will be metabolically more difficult, but should still feel like you’re working on muscle endurance.

Record total reps for both Z press and ring rows.

C. For time:
30 burpee box jump overs (24”/30”)
45/30 assault bike/row calories
*6 minute cap.

Training notes:
-This should be done at a near all out pace. Push the pace on the burpee box jump overs and see if you can hang on at the end.
-Burpee box jump overs can be done laterally.

Record total time.

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