1.5.26 Workout of the Day

Sunday Hybrid Classic Prep

January Challenge
Everyday, run 1 mile or complete 100 calorie machine before or after class, not including the workout. These small 1% gains will have impactful long term results if done daily & consistently.

Barbell
Conditioning
Option 1: Team of 2, 4 RFT
24/20 Calorie Bike - split
Partner 1 - 24 GHD sit-ups
Partner 2 - 24 WB (20/14)
*Each partner working, switch when both are done.
400 m run - synch

into

In a 10 minute window, build to a heavy hang snatch

Option 2: Individual, 4 RFT
12/10 Calorie Bike
24 GHD sit-ups
24 WB (20/14)
400 m run
-rest 2 min after each round-

into

In a 10 minute window, build to a heavy hang snatch

Interval
[This is a similar wod to Tuesday’s Barbell Side]
Conditioning
EMOM x 30
Minute 1: :30 seconds Max Cal Row
Minute 2: :30 seconds Max Burpees over rower

Accessory
3 sets for quality
10 Single DB Tempo DL
10 Double DB Front Raises
10 Double DB Lateral Raises
10 Double DB Reverse Flies