Monday 1-01-24 Workout Of The Day
Happy new year everyone! Today we’re throwing out a choose your own adventure workout so pick your poison from the two options below and get to work. We’re looking forward to seeing everyone back in the gym and starting the year off strong!
Choose your own adventure…
Option 1.
Half Marathon Row 21,097m
Tackle this workout as a soloist or as a team of two. Rowers will be set up on the turf and participants who choose this option are welcome to bring headphones, a tablet or whatever you choose to tackle this workout with. This option can take anywhere from an hour and twenty minutes to two hours depending on your rowing speed.
Option 2.
Partner workout 3 x 12min AMRAP’s including a kcal buy in.
1.
12 Min AMRAP
50 Kcal ECHO then. Max BB Squat Cleans in remaining time
RX: 125/185
Int: 110/155#
Beg: 85/115 +/-
Rest 3 min
12 Min AMRAP
100 Kcal Ski then, Max deadlift in remaining time
RX:155/225#
Intermediate: 125/185#
Beginner: 95/135#
Rest 3 min
12 Min AMRAP
150 Kcal C2 then Max Bench Press in remaining time
RX: 110/155#
Intermediate: 95/135#
Beginner: 65/95# +/-
Option 2. Is a partner AMRAP. Choose weights you can perform 4-5 unbroken reps with under fatigue. Split up the cals and the reps as desired between you and your partner..
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