1.21.22 Workout of the Day
830 AM crew
Red Friday’s
Wear your RED & Remember Everyone Deployed.
Barbell
CompTrain Benchmark “The Joker”
1-2-3-4-5-6-7-8-9-10 T2B
10-9-8-7-6-5-4-3-2-1 Deadlift (225/155)
Run Intervals
5 sets
200 m fast
200 m recovery
2 minute rest after 5th set
3 sets
200 m fast
200 m recovery
2 minute rest after 3rd set
1 set
200 m fast
Interval
3 rounds for max reps
AMRAP 3
25/18 calorie bike or ski or 400 m run
Max Lunges with DB
-Rest 1 Minute-
AMRAP 3
25/18 calorie bike or ski
Max DB Hang C&J
-Rest 1 minute-
AMRAP 3
25/18 calorie bike or ski
Max DB Snatch
-Rest 1 minute-
**For the DB exercises, switch arms as desired**
Rx DB =(50/35)
Midline & Cooldown: 4 sets for quality
200 m run/1minute machine
25 abmat sit-ups
