FRIDAY 251024
“Four Horsemen”
Evolution A – “Engine & Bodyweight”
3 minute AMRAP
10/8 Assault Bike Calories
1 Round of Cindy (5 Pull-ups – 10 Push-ups – 15 Squats)
Evolution B – “Row & Go”
3 minute AMRAP
10/8 Calorie Row
10 DB Thrusters 35/20
Evolution C – “The Chase”
For Time
500m Run
Evolution D – “Power Test”
3 minute AMRAP
Max Rep Power Clean (athlete chooses load)
Score = weight x reps
There will be approximately 3 minutes rest between each evolution.
This workout was last done on 181025. This is a great way to end a great week of training.
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Strength & Olympic Lifting
Week 1 – Test 3RM Bench Press
Accessory Work – 3×10 DB Floor Press / 3×12 Ring Rows / 3×20 Banded Tricep Pushdowns
When you think you can’t go any further, do another rep. Repeat as necessary till you are done.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day