12.1.21 Workout of the Day

Nov 30

Nov 30 12.1.21 Workout of the Day

415 PM never disappoints.

December Challenge
Run 1 mile or complete 100 sit-ups per day, before or after class. The goal is to keep you all engaged throughout this holiday month with simplistic movements that can be done anywhere, anytime.

Sweatshirts
Pre-Order signup sheet for sweatshirts will be ready (hopefully) by weeks end & will be posted at the gym once we receive final proofs. All sweatshirts will be arrive prior to Christmas.

Barbell
1.Strength: Deadlift [10 minutes]
On the every 1:30
1x5 @ 55% RM
1x5 @ 63% RM
3x10 @ 68% RM

2.Conditioning: “Change of Plans”
AMRAP 5
50 ft walking lunge (50/35’s)
12 bar MU
9 Double DB hang power cleans
-Rest 3 minutes-
AMRAP 5
50 ft walking lunge
12 C2B
9 Double DB front squat
-Rest 3 minutes-
50 ft walking lunge
12 pull-ups
9 Double DB push jerk
-Rest 3 minutes

Interval
AMRAP 8
Climb ladder as high as possible
2-2-4-4-6-6..
KBS (53/35)
Machine Calories
Rest 2 min
AMRAP 8
Climb ladder as high as possible
2-2-4-4-6-6..
KB Sumo Deadlift High Pull (53/35)
Machine Calories
Rest 2 min
AMRAP 8
Climb ladder as high as possible
2-2-4-4-6-6..
KB front rack lunge (53/35)
Machine Calories
Rest 2 min
AMRAP 8
Climb ladder as high as possible
2-2-4-4-6-6..
KB front squats (53/35)
Machine Calories
Rest 2 min