WARM-UP
1 set: 1:00 Row 10 alternating Cossack Squat 10 Single-Leg Deadlifts / leg (35/50 lb) 10 alternating Cossack squats 10 Situps 1 set: 10 Dumbbell Clean / arm (35/50 lb) 10 V Ups 10 Dumbbell Push Press / arm 10 Hanging Knee Raises 1 set: :30 row 5 DB cleans / arm (35/50 lb) 10 knees-to-armpits 5 Dumbbell Push Jerk / arm 1 set: :30 row 10 DB clean and jerks (35/50 lb) 5-10 Toes-to-Bar NOTES
RX 18.1 AMRAP 20: 8 Toes-to-Bar 10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb) 12/14 calorie Row INTERMEDIATE AMRAP 20: 8 Hanging Knee Raises 10 single-DB hang clean and jerks (20/35 lb) 12/14 calorie row BEGINNER AMRAP 20: 8 Situps 10 single-DB hang clean and jerks (10/20 lb) 12/14 calorie row Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 20 min 18.1 Workout 2: 35 min For time: 400-m Run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run Stimulus & Goals
Workout 3: 15 min 4 sets for load: 10 Dumbbell lunge 15 weighted Hip Extensions 10 DB Straight Leg Deadlifts NOTES
Stretching: 10 min 1 set: 1:00 barbell forearm mash / side 1:00 double forearm stretch on wall
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April 2024
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