11.1.24 Workout of the Day

Happy Birthday Angel & Beth!

🌻Yellow Friday 🌻
  In memory of Krystal Buck, Trey’s cousin, all athletes are encouraged to wear yellow today. Krystal will be remembered as a sunflower who brightened up everyone’s day & will be shining brightly upon us.

Stop Soldier Suicide November Challenge
 Headed by Jeff Moyer, everyday complete a 1 mile run or 2000 meter row (this includes in class running or rowing). Goal is 60,000 meters of rowing or 60 miles of running this month, to raise awareness for this cause.

In addition, as extra credit complete 100 bodyweight reps of choice (sit-ups, pushups, squats, lunges, etc).

We will have a whiteboard to track keep you all accountable. Please check out members only FB for more info.

Barbell
Strength
Power Snatch
Take 12 minutes to build to a heavy triple.

Conditioning
On the every 5:00 x 5
15/12 Calorie Echo Bike or ski
12 Dumbbell Hang Squat Cleans (2x50/35)
9 Kipping Handstand Push Ups

Interval
Conditioning
AMRAP 30
40 DUBS
300 m run or machine
20 Alt DB Snatch -ODD rds
20 Alt DB Hang C&J -EVEN rds
1:00 unbroken static hold after each rd.

Accessory
3 sets
100 m Unbroken KB Farmers Carry (70/53’s)

Rest 1 minute after each set