6.15.26 Workout of the Day

2026 Annual Sandbar Boat Bash

Birthday(s)
Happy Birthday Sandra W!

Barbell
[This is a programmed Deload week]
Strength
Snatch Complex
5 sets: Hang Squat Snatch + Position Snatch Complex

Conditioning
EMOM 18 (:30/:30)
Min 1: Max Burpee Pullups
Min 2: Max DB Box Step Ups (50/35) (24/20)
Min 3: Max Calorie Bike

Interval
Option 1: Individual, For Time
800 m run
60 Alt. Hang Dumbbell Snatch (50/35)
40 GHD Sit Ups
20 Wall Walks
40 GHD Sit Ups
60 Alt. Hang Dumbbell Snatch (50/35)
800 m run

Option 2: Team of 2, For Time
- Run together, double the reps, one works, partition evenly.-

HYROX
Conditioning
Our @mayhemathlete workout will be posted on our whiteboard. If you want a long endurance sweat, these workouts are for you.