Workout of the dayComplete as many rounds as possible in 12-minutes of: 9 deadlifts 6 burpees 3 power cleans W: 75lb M: 115lb Workout at home12-minutes of:
9 backpack deadlifts 6 burpees 3 backpack power cleans Post scores and scale to comments.
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Workout of the day10 rounds for time of: 3 weighted pull-ups, with 1/3 BW 5 strict pull-ups 7 kipping pull-ups Rest between rounds and try to go for unbroken sets. This works best with a dumbbell between the feet or legs that can be safely dropped to allow for larger combined sets. Workout at home7 rounds of:
10 weighted bent over rows 10 weighted swings Post scores and scales to comments. Workout of the day5 rounds for distance of: 50-second row 10-second rest 40-second row 20-second rest 30-second row 30-second row 20-second row 40-second rest 10-second row 50-second rest Workout at home4 rounds for distance of:
50-second run 10-second rest 40-second run 20-second rest 30-second run 30-second row 20-second run 40-second rest 10-second run 50-second rest Best performed on a track or a 100-meter stretch that can be easily counted during the rounds. A good scale for this workout would be speed steps to a small step or plate. Post scores and scale to comments. Workout of the dayFor time: 30 clean and jerks W: 95lb M: 135lb Workout at homeFor time:
40 light backpack clean and jerks 40 high plank to low plank 40 light backpack clean and jerks Post scores and scale to comments. Workout of the day6 rounds for time of: 400-meter run 12 box jump overs W: 24in box M: 30in box Workout at homeEvery minute on the minute for 15-minutes of:
Minute 1: 20 ground to overhead Minute 2: 15 push-ups Minute 3: 10 seated leg raises Post scores and scale to comments. |
AFK BlogOur blog will update daily with different workouts and other content regarding nutrition and fitness. Archives
December 2023
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