11.4.24 Workout of the Day

NYC Marathon Crew

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
Option 1: Back Squat
5x3, @73-78%

Option 2: Front Squat
5x3, @73-78%

Midline
2 Sets (Not for time)
15 GHD Sit Up w/Med Ball
20 DB Pull Throughs in Plank Position
20 DB Side Bends (10 each side)

Interval
Conditioning
Team of 2, For time
50 Burpees
400 m run
100 v-ups
400 m run
150 Lunges
400 m run
200 Squats
400 m run
150 Lunges
400 m run
100 v-ups
400 m run
50 Burpees

-Run together, partition reps evenly. Please modify run distance to 300 m & decrease reps by 10 each set to compete workout in desired time stimulus of 30-40 minutes.-