5.14.21 Workout of the Day

May 13

May 13 5.14.21 Workout of the Day

Spring League Week 3

Red Friday’s
Wear your RED & Remember Everyone Deployed

May Challenge #MileADayMay
Every day in May, run a least a mile. Before or after class, get with a fellow member & get in some miles. Machines subs: 2K row or 3 mile bike.

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

Spring League
Final Week of Spring League Lineup: Water slide, ice cream truck, tacos, over 30 gift certificates, 55 inch TV raffle & more. All families & friends are welcome, 5-8 PM.

Friday Evening Schedule
We will have no Friday PM classes due to Spring League, however we will have Open Gym from 415-615 PM on the interval side for those not participating in tonight’s event.

Barbell
Conditioning
4 RFT
50 Dubs
Rd 1&3 :20 Power Clean, Rd 2&4: 20 Front Squat
50 Dubs
500 m run

Barbell (135/95)

Interval
Conditioning, 2 sets for max rounds & reps
3 minute AMRAP
200 m Sprint- cash in
15 double KB Deadlift (50/35’s)
15 burpees
Rest 3 minute
3 minute AMRAP
300 m Sprint- cash in
10 double KB Deadlift
10 burpees
Rest 3 minute
3 minute AMRAP
400 m Sprint- cash in
5 double KB Deadlift
5 burpees
Rest 3 minute