11.5.25 Workout of the Day

The Tuesday PM Crew

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

Barbell
-This is a programmed Deload week-
Strength
Hang Squat Clean
3-3-3-3-3, building

Conditioning
Team of 2, For Time
4000/3500 m row or 2 mile Run
100 Box Jump Overs (24/20)
50 C&J (135/95)
25 Strict pull-ups

-Spilt reps evenly, if run, run together. -

Interval
Conditioning
On a running clock complete 3 sets of:
2 minutes max Calorie Bike
Into
2 minutes max: DB Hang C&J (50/53)
Into
2 minutes max: Russian KBS (70/53)
Into
2 minutes max: Burpees to Pull-up rack
Rest 2 minutes after each set

[Recommended strategy= Work till 1:40 of each station then rotate. Your last station work the entire 2:00.]

Cooldown
Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.