2.9.22 Workout of the Day

Happy Birthday Blanca & Nora

Box Brief
Our annual Super Bowl Square pool is posted at the gym. $10 per square with100 squares available. All must prepay. Once board is filled we make another one.

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
Strength: Deadlift
On the every 1:30
1x1 @ 70%
1x1 @ 78%
4x3 @ 83%
1X3+ @ 83%

Conditioning: “Dublin”
5 RFT
9 Double DB Push Jerk (50/35’s)
12 Double DB Hang Power Cleans
15 Double DB Deadlift
45 Double unders
-Rest 1 minute after every set-

Barbell option: RX 115/85

Interval conditioning
3 rounds for speed
400 m run or machine or choice
Rest 2 minutes after each round.

Interval
Conditioning: Team of 2, for time:
100 Wall Balls (20/14)
80 Med Ball abmat sit-ups / v-ups
60 Med Ball Box step up (24/20)
80 Wall Balls (20/14)
60 Med Ball abmat sit-ups / v-ups
40 Med Ball Box step up (24/20)
60 Wall Balls (20/14)
40 Med Ball abmat sit-ups / v-ups
20 Medicine ball step up (24/20)
Cash in & out with 800 m run.

-Run together, partition evenly.-

Interval conditioning
2 rounds for speed
400 m run or machine or choice
Rest 2 minutes after each round.