2.15.22 Workout of the Day

515 Interval

Ladies Cake & Steak Night
March 1st at The Pearl. First 35 active members that sign up on our Members Only FB page are in.

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
Strength: Strict Press
On the every 1:30
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1X1 @ 75%
1x2 @ 85%
Max set @ 90%

Conditioning: Team of 3, “Two Seater” For time
500 m row/400 m run
90 bench press (135/95)
750 m row/600 m run
60 bench press (155/105)
1000 m row/800 m run
30 bench press (165/115)
1500 m row/1200 m run
15 bench press (185/135)
-Each athlete completes the row or run, if run, run together. Partition bench press however feel fit, ideally evenly.-

Interval
35 minute Team of 2 AMRAP
12 single DB alternating snatches (50/35)
12 single DB box step overs (24”/20”)
12 single DB front squats

-On the every 5:00 minute, starting on the 0:00, complete 300 meter partner run-