1.10.23 Workout of the Day

530 AM

Week 2 Nutritional Challenge:
No soda/juice/alcohol this Monday-Friday. If this is too easy, cut out “diet” drinks. If you don’t drink, please revisit Week 1 Challenge. Write name on gym whiteboard if you are in. The more the better!

Birthday(s)
Happy belated birthday Ryan Lockhart

Barbell
Strength
Power Clean
10-8-6-4-2
These will be cycled. Move up in weight each set and build to a heavy set of 2.

Conditioning
5 RFT
400 m Run
10 Strict HSPU
-1:00 min rest after every round.-

Interval
Conditioning
Every 5 minutes, for 40 minutes (8 rounds):
ODD rd: 300 m run EVEN rd: 20/14 Bike or Ski
12 Burpees
9 Toes to Bar
6 Double DB Power Cleans (50/35’s)

Please modify distance & reps to 4:00 minutes of work or less. Output intensity effort should be 80% or more for each 5:00 minute window.