10.6.21 Workout of the Day

Happy Anniversary to Team Almeida, Joe & Kathleen.

Breast Cancer Awareness
October is Breast Cancer awareness month. Every Thursday in October we will wear pink to support the fighters, admire the survivors, & honor the taken. 💕

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Deadlift [12 minute window]
On the every 1:30 x 6, 4 dead stop deadlift @ 50% of 1 RM.

Conditioning, “Furiously Fast”
AMRAP 6
Max rounds of “DT”
1 round of “DT”
12 deadlift (115/85)
9 hang power clean
6 jerks
Rest 3 minutes
AMRAP 6
Max rounds of “Cindy”
1 round of “Cindy”
5 pull-ups
10 push-ups
15 squats
Rest 3 minutes
AMRAP 6
Max calorie bike

Interval
Conditioning: 2 sets [40 minutes]
A. Against a 8 minute running clock
800 m run
30 KBS (53/35)
Remaining time: max burpees to 6 inch target
Rest 2 minutes
B. Against a 8 minute running clock
1000/800 m row or machine or choice
30 KB SDHP (53/35)
Remaining time: max burpees to 6 inch target
Rest 2 minutes