
Workout of the day
2025-05-30
Strength
5 Sets: E3MOM
Barbell Floor-press
8 reps:
Barbell Bent-over row
10 reps:
*Choose a moderate/Heavy weight for the floor press. The weight should get challenging.
The rows should be heavy enough to maintain good form throughout the movement.
Complete 6 Renegade rows per side. Perform the rows with control trying to avoid excessive body roll, alternate arms each rep.
Metcon
For time: (12 min cap)
21 GTOH
21 T2B
63 DU's
15 GTOH
15 T2B
45 DU's
9 GTOH
9 T2B
27 DU's
6 GTOH
6 T2B
18 DU's
3 GTOH
3 T2B
9 DU's
* GTOH - Ground-to-overhead. Clean & Jerk or Snatch permitted, or a combo of both.
For Single-unders add 20 reps to each set of Double-unders.
Barbell Weights:
L1: #45/55
L2: #55/75
L3: #65/95
core
3-Sets:
10 / 10 half kneeling plate rotations
10 Turkish Sit-ups