9.25.24 Workout of the Day

Happy Birthday Banker John! One of our CF-843 OG’s.

Fall League Information
Registration is officially closed at 100 athletes. Draft is Thursday 6:15-7:00 PM. Attendance is recommended but not mandatory. Refreshments will be provided.

Barbell
Conditioning
2 sets
3 rounds
7 Cleans
7 Front Squats
straight into
3 rounds
15 GHD Sit Ups
45ft Handstand Walk
straight into
3 rounds
7 Bar Muscle Ups
50ft Odd Object Carry
-Rest 3-5 min after set-

Barbell (115/80) or Sandbag (100/70)

Strength (Accessory)
Power Snatch
In the every 1:30 X 7 complete 1 power snatch. Make these singles “perfect.”

Interval
Team of 2, “Wednesday Chipper”
A. 80/60 Calorie Bike or ski- split
straight into
300 DUBS -split
straight into
B. 150 KBS (53/35) - split
straight into
C. 600 ft Sled push (245/200)- split every 100 ft
straight into
800 run - together