12.22.20 Workout of the Day

Christmas Week Schedule

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Echo Bike Challenge
Members-only, 50 calorie echo bike for time. Winning male & female will each receive a T shirt. Challenge ends December 24th.

Sign-ins
Please continue to sign in as this helps us coaches prep for class.

Barbell
Power Clean Technique
On the every 1:30, 5X3 low-hang power clean
-percentages will be listed on the whiteboard.-

Conditioning
@comptrain Benchmark “Black & Bluer”
5 rounds of
10 power cleans (135/95)
10 bar facing burpees
-8 minute cap-

Cooldown+ Midline
3 rounds for quality:
400 m jog
20 GHD sit-ups
1 minute plank on elbows

Interval
Conditioning
On the every 4:00 complete x 8 sets
50 DUBS/100 singles
25 sit-ups
15/10 calorie machine or 200 m sprint

-Goal is sub 3:30 per round.-