9.23.20 Workout of the Day

Happy Birthday Jenny

Barbell
Conditioning
Comprain.co Benchmark “Big Clean Complex”
On the every 4 minutes x 6 sets
H hang sqt- Hang sgt-Full sqt-PP
H hang sqt- Hang sgt-Full sqt-PJ
H hang sqt-Hang sqt-Full sqt-SJ

-Each set of the complex consists of 12 reps.
-Goal is to build every set.
-The full complex is designed to not put the bar down for all 12 reps.
-Please check our Facebook Members Only Page for videos demos. Those not on the site, please let a Coach know and we will add you.

Interval
Conditioning
For Time
3000 m Echo Bike
2000 m row
150 DUBS
50 T2B

Midline: 3 sets for efficiency
50 m Double DB Farmers Carry (50/35)
25 m Single DB OH carry - left arm
25 m Single DB OH carry - right arm
-Rest 1 minute between sets-

-All bike, row, ski and run substitutes will be listed on the whiteboard. The average workout time from yesterday was 22 minutes. There is a 25 minute cap on this workout.