8.6.24 Workout of the Day

Box Brief
As of 7:30 PM Monday, we will have a full schedule (minus the 615 PM) for Tuesday. Any updates please check our Facebook or Instagram as this can change overnight due to flooding, power outages, etc.

Barbell
Strength
5 sets
1 Clean Deadlift to Mid Thigh + 1 Power Clean to parallel + 1 Squat Clean + 1 Jerk, building

Conditioning
3-6-9-12-15-18-21
Sandbag Squats (100/70) (OR Dumbbell Front Squats (50/35’s)
Box Jump Overs (30/24)

Interval
 4 RFT
  (1:00 on/ 1:00 off)
25 Wall Ball (20/14)
25 KBS (53/35)
25 Butterfly Sit-ups
25/18 Calorie ski or bike

“Minimal Equipment At Home Workout”
AMRAP 25
5 pull-ups or upper body pulls
10 pushups or burpees
15 butterfly sit-ups or squats

-Mix & match movements as you desire.-