4.27.21 Workout of the Day

Spring League Week 1

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

Spring League
Week 2 workout & heat times have been posted on Facebook. All Week 1 standings are posted in the gym lobby.

Barbell
Cleans- Pulling
On the every 1:30 x 5 Sets
Pausing Clean Deadlift
2s off the floor
2s knee
2s mid thigh
2s standing
2s mid thigh
2s knee
2s off the floor

There are 7 total pauses per clean pull.

Conditioning “Handle with Care”
15 minute AMRAP
30 DUBS
15 Deadlift (115/85)
30 Dubs
15 Hang Power Clean
30 Dubs
15 Push Jerk

Interval
1. In teams of 4, relay style
25 minute AMRAP
8 double DB Thrusters (35/20’s)
6 calorie ski
4 calorie bike
2 Bar MU/ 6 pull-ups

Description
Each team will have a 2 sets of DB’s, one ski erg, one bike, & 2 pull-up bars to choose from. This is a relay style workout in which ...Athlete 1 completes the 8 thrusters, then Athlete 2 completes the 6 calorie ski, then Athlete 3 completes the 4 calorie bike, then Athlete 4 completes the 2 bar MU/6 pull-ups. Once Athlete 4 completes the MU/pull-ups, your team then cycles through the movements again & again until time cap is reached. Athletes may switch stations during the workout at any time.  However, just like in a relay race, one works while others rest. Athletes can not start next station until judge says so. 

2. Sprint Conditioning
10 min partner AMRAP
200 m sprint
-I go, you go.