1.15.21 Workout of the Day

Alexis, 530 AM

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

4:15 Open Gym
We have added a 4:15-5:15 PM Open Gym today with Coach Beth today.

Jumpstart January Weight Loss Challenge
Our weight loss challenge is in full swing. Best of luck to all our participants, as we have over $500 in the pot for winning participants.

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

Barbell
1. Conditioning “Cannon Ball”
5 RFT
21/15 calorie row
15 box jump overs (24/20)
7 squat cleans (155/105)

Calorie row sub= 200 m run / same calorie ski

Interval 4 RFT
600 m run
40 DB Alternating hang power snatch (50/35)
20/14 calorie bike or ski

Midline
2 sets for quality
30 alternating v- ups
30 Glute Bridges
30 alternating toe touches