4.12.22 Workout of the Day

515 crew

Box Brief
April “100 Challenge”
Accumulate 100 miles of run/ walk over next 30 days plus 100 sit-ups per day. These are very attainable goals IF you prioritize your time & really want to look & feel great for this summer season. Wod miles do count.

Barbell
Strength: Push Press [12 minute window]
A) Build to a heavy set of 3 then
B) 1X3 @ 90% of heavy 3
C) 1X3 @ 80% of heavy 3

Conditioning
“Spiral Staircase”
AMRAP 12
2 Push Press (75/55)
8 front rack box step ups (75/55) (20”/20”)
4 Push Press (75/55)
8 front rack box step ups (75/55) (20”/20”)
6 Push Press (75/55)
8 front rack box step ups (75/55) (20”/20”)
[Add 2 push press each round]

Sprint Conditioning
8 minute AMRAP 200 m partner sprints
-I go, you go.-

Interval
Conditioning
In a 25 minute window climb the ladder as high as possible..
1 Double DB or KB deadlifts (50/35’s)
1 Burpees
2 Double DB or KB deadlifts (50/35’s)
2 Burpees
3 Double DB or KB deadlifts (50/35’s)
3 Burpees
[Add 1 rep each round]

On the every 3:00 minute mark, complete 25 abmat sit-ups

Sprint Conditioning
8 minute AMRAP 200 m partner sprints
-I go, you go.-