1.17.25 Workout of the Day

Happy Birthday Michael Nix!

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
Back Squat
3x15
Into
4x5

Conditioning
Part A: In a 3 minute window complete :

Accumulate as much time as possible handstand hold

Part B: At the 4:00 complete for time:

40/32 calorie bike or ski
25 Handstand Push Ups
50 Toes to Bar
25 Handstand Push Ups
150 foot Overhead Walking Lunge with (45/35) bumper plate

Interval
Conditioning
10 Minute EMOM
14 DB Hang C&J or Hang Snatch (50/35)

-rest 2 minutes-

10 Minute EMOM
12 Wall Balls (14/10)

10 Minute EMOM
100 m row or run

-rest 2 minutes-