12.30.20 Workout of the Day

Rob Forston putting that stamina to test, Vail CO.

New Year’s Schedule
Schedule is posted on our FB & IG.

December Challenge
Finish this month off right & get in your extra miles before or after class this week.

Jumpstart January Weight Loss Challenge
Weigh ins start Tuesday & end Thursday. All information is posted on our Members-Only FB page. Sign up on FB or with Martin or Amber & they will add you to our whiteboard leaderboard in the foyer.

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

Barbell
1. Conditioning: “8th Grade”
8 rounds
45 DUBS
30 squats
15/12 calorie row

2. Midline
One the every 1:30 x 5 sets, complete
20 GHD sit-ups or 30 abmat sit-ups

3. Accessory skill work:
Handstand walks/ progressions

Interval
1. Conditioning 6 sets for max reps
Minute 1: Box jump overs (24/20)
Minute 2: KBS (53/35)
Minute 3: Burpees
Minute 4: Rest

2. Threshold Conditioning
On the minute x 6 rounds
:20s Echo bike / :40s rest
-Rest 2 minutes-
On the minute x 4 rounds
:30s Echo bike / :30s rest
-Rest 2 minutes-
On the minute x 2 rounds
:40s Echo bike / :20s rest

3. Accessory skill work:
Pull-ups/ progressions