11.10.21 Workout of the Day

Blanca, completing “Chad” last week in Florida,

Saturday Golf Outing
Those interested in participating in our 9 Hole Golf Outing on Saturday, please see Martin at the gym this week. It will be extremely causal, quick & fun!

Veteran’s Day Thursday
We will have regularly scheduled classes. All classes will be completing “Chad” a Hero workout, celebrating the life of Chad Wilkinson, a 22-year active duty Navy Seal who took his own life in 2018. The workout is 1000 box step ups. We will have numerous scaling options for all fitness levels.

Barbell
Deadlift [15 minute window]
On the every 1:30, 4x3 dead stop deadlift @ 78% of 1 RM.
On the every 1:30, 4x3 T&G deadlift @ 83% of 1 RM.

Conditioning
”Fluffy” Part 1
8 Minute AMRAP
Max cal ski or bike
Rest 2 minutes
”Fluffy” Part 2
8 Minute AMRAP
1 rope climb + 10 DUBS, 2 rope climb + 10 DUBS, etc.
Rest 2 minutes
”Fluffy” Part 3
8 Minute window
Establish 5 RM Deadlift
Rest 2 minutes

Interval
Conditioning
Team of 2 30 minute AMRAP
20 Double DB hang cleans (35/20’s)
30 calorie row
40 Partner Medicine ball tosses (20/14)

One athlete works, one rests. Partition reps evenly. Athletes may substitute 300 m run (together) for the row.

Midline :2 sets for quality (:40/:20)
Left plank
Low plank
Right plank
Superman
Shoulder taps