5.10.21 Workout of the Day

Spring League Week 3

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

Birthdays
Happy Belated Birthday Gina & Becca Coleman.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes, even those on the waitlist.

Spring League
Week 3 & overall results will be posted at the gym today.

Barbell
Back Squat Waves
On the every 2:00 x 3 Sets
7 Back Squats
5 Back Squats
3 Back Squats

Weight will slightly increase every wave.

Conditioning
“Overrated”
5 RFT
7 Power Snatches (115/85)
14 box jump overs (24/20)

Interval
For time
800 m run
INTO
5 rounds of
15 KBS
15 sit-ups
INTO
800 m run
INTO
5 rounds of
15 KBS
15 sit-ups
INTO
800 m run

Midline 3 rounds for efficiency
1 minute plank
20 alternating toe touches