10.23.24 Workout of the Day

Maddy & the Eagles

Fall League Information
Fall League long sleeves T-shirts have arrived and are labeled on the lobby desk. Heat times will be posted Wednesday AM. They will be sent to all captains & will be posted on our Facebook.

Cold Plunge Special
For the month of October, all Fall League participants can plunge for $10/plunge.

Barbell
Strength
Power Snatch Test (Build to a heavy single)
Or
Split Jerk Deload (Go light)

Conditioning
Mayhem Friday Programmed Wod
  21-15-9 Calorie Machine
Power Snatch (105/75)
 
Midline
Accumulate 5 minute plank
[Every break complete
10 DL + 10 Bicep Curls + 10 Strict Press]

Interval
Conditioning
One the every 8:00 x 5
  20/14 calorie ski or bike
30 Single DB Goblet Squats (50/35)
  400 m run
  50ft Single DB Front Rack Walking Lunge (50/35)

[Please modify reps to 6:00 minute rounds or less for desired stimulus. Focus on proper range of motion over load.]