4.19.24 Workout of the Day

Friday 715 crew

Box Brief
Almost $3000 in our RBC Heritage Golf Pool. Good luck & Happy Heritage weekend!

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
2 Position Power Snatch
On the every 1:30 x 7
1 Power Snatch from Above Knee + 1 Power Snatch

Conditioning
AMRAP 7 Minutes
1000m Ski/Row/1000 m run
In remaining time:
Max reps Strict HSPU
-rest 3 minutes-
AMRAP 7 Minutes
1000m Ski/Row/1000 m run
In remaining time:
Max Dips
-rest 3 minutes-
AMRAP 7 Minutes
1000m Ski/Row/1000 m run
In remaining time:
Max DB Bench Press (50/35’s)

Interval
Conditioning
10 RFT [30 min cap]
100 m run
10 DB Hang Power Cleans or Renegade Rows (50/35’s)
100 m run
10 Up-downs

Lower Body & Midline
4 sets for quality
10/8 Calorie Ski or Bike
15 DB Dealdlift (50/35’s)
20 in & ours