10.12.22 Workout Of The Day

Alex, October Lift Off Challenge Male Leader, 330.

October Lift Off Challenge
Our week 1 Lift is Bench Press. If missed yesterday, get to class with another athlete & register your lift. All details are posted on our FB Members-Only Page & scoreboard is in gym lobby.

Barbell
Clean DL + Clean Pull + Clean + Jerk
5X4

“Sour Gummy Worms”
AMRAP 15
25/18 Calorie Bike or Ski
50 DUBS
10 Power Cleans (155/105)

Sandbag Cleans & run options listed on whiteboard.

Interval
500 m-400 m-300 m -200 m
50-40-30-20
Run
KBS (53/35)

Rest 2 minutes

40-30-20-10
Push-ups
Calorie Row

Accessory Finisher
3-4 sets for quality
10 DB Deadlift
10 DB Hammer Curls
10 DB Strict Press