1.24.23 Workout of the Day

Monday PM crew

Week 4 Challenge:
Get over 7 hours of sleep a day.. Challenge starts Monday & lasts through Friday. Please write name on the whiteboard in gym lobby to participate. This is the last challenge of the month.

Barbell
Strength
Bench Press
6-4-2-6-4-2

Conditioning
Team of 2, For Time
60 Shoulder to Overhead (95/65)
100 foot Handstand walk
60 Hang power cleans (95/65)
100 foot Front Rack Walking Lunges (95/65)
50 Shoulder to Overhead (115/80)
100 foot Handstand walk
50 Hang power cleans (115/80)
100 foot Front Rack Walking Lunges (115/80)
40 Shoulder to Overhead (135/95)
100 foot Handstand walk
40 Hang power cleans (135/95)
100 foot Front Rack Walking Lunges (135/95)

-One works, one rests, partition reps how feel fit.-

Interval
For Time
500 m row
50 Airquats
Rest 1 minute
500 m row
50 Wall balls (20/14) (10’/9’)
Rest 2 minutes
500 m row
50 Wall balls (20/14) (11’/10’)
Rest 3 minutes
5 sets
250 m row
Rest :30 between sets