9.8.21 Workout of the Day

515 crew

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

Barbell
Strength
Deadlift [12 minute window ]
On the every 1:30 x 2, 2 Dead Stop Deadlift
On the every 2:30 x 2 2 Max reps Touch & Go Deadlift

Percentages will be listed on the whiteboard.

Conditioning
“Shiner”
On the every 4:00 x 5
15/12 calorie ski or bike
12 double DB hang power cleans (50/35’s)
9 burpee box jump overs (24/20)

Interval
Conditioning:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400m Run
30 Kettlebell Swings (53 / 35)
30 Medicine ball sit-ups (20/14)

Team members will alternate tasks. Partner A will run 400 m while partner B will chip away at the KBS & sit-ups. When partner A returns into the gym from the run, partner B will run & partner A will start with a partner B last left off. Score = total rounds or couplet.