4.13.21 Workout of the Day

Beth, being Beth & being awesome!

2021 Spring League
Our 2021 Spring League 4-week all-inclusive Friday Night Lights fitness competition registration is open. The first 160 athletes are in. Please sign up on gym whiteboard or on our members-only page as this event will fill up very

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
1. Gymnastic Stamina
On the every 1:30 x 5
5 strict HSPU
5 Dips
5 Push-ups
-Add 1 rep/ round-

2. Conditioning, “Single Tasking”
AMRAP 18
10 lateral burpees over DB
10 single DB box step ups (50/35)
10-20-30-40-50 Hang DB C&J

3.Midline + Cooldown
3 sets for quality
200 m run
25 GHD sit-ups
1 minute plank

Interval
1. Conditioning
AMRAP 3:00 x 5 rounds
ODD : 400 m run
Max bumper Ground to Overhead (45/25)
-rest 1 minute-
Even : 500/400 m ski or 25/18 bike
Max bumper sit-ups
-rest 1 minute-

2. Midline
2sets for quality
1 minute plank
1 minute Superman
1 minute alternating v-ups