2.12.21 Workout of the Day

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

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

Friday 415 Open Gym
Today we will offer a 415-515 PM Open Gym.

February Fitness Challenge 
In addition to our regular class program & in effort to tighten up bellies, grip & mind, on your own complete for quality this month:

Monday, Wednesday, Friday:150 sit-ups 

Tuesday, Thursday, Saturday: Accumulate 3 minute plank or bar hang.

Barbell
“X Factor”
5 RFT
12 burpee box jump overs (24/20)
9 bar muscle ups/ pull-ups
”X” clean and jerks

Rd 1:15 C&J @ 95/65
Rd 2: 12 C&J @ 135/95
Rd 3: 9 C&J @ 155/105
Rd 4:6 C&J @ 185/135
Rd 5: 3 C&J @ 205/155

Accessory
3x8 Sumo Deadlift @ Rd 5 weight
3x12 barbell good morning
3x16 weighted glute bridges

Interval
:Conditioning: "That escalated quickly”
3 rounds
15 double KB/ DB deadlifts (53/35)
25 DUBS

1000/800 m row

3 rounds
12 burpees
25 DUBS

1000/800 m row

3 rounds
9 calorie bike
25 DUBS

Accessory
3x8 Double KB Sumo Deadlift
3x12 good morning
3x16 glute bridges