1.10.25 Workout of the Day

Happy Belated Birthday Mr. Ironman, Ryan Lockhart!

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

January Challenge
Everyday run 1 mile or complete 100 calorie machine before or after class, not including the workout. These small 1% gains will have impactful long term results if done daily & consistently.

Barbell
Strength
Front Squat
5-5-5-5, building

Conditioning
EMOM until failure to complete:
Minute 1: 1 Bar Muscle Up Or 1 C2B
Minute 2: 2 Burpees over bar
Minute 3: 3 Thrusters (95/65)

Every time through the EMOM sequence athletes must add 1 Bar Muscle Up, 2 Burpees, and 3 Thrusters.

Interval
Conditioning
Team of 2, leapfrog 20 total RFT
10 DB Suitcase Carry Reverse Lunges (40/25’s)
30 DUBS
100 m run or row

Midline
2-3 rounds for quality
15 DB Glute Bridges
15 DB abmat sit-ups
15 DB Side Bends (each side)