1.13.21 Workout of the Day

930 AM ladies

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.Overhead Squat Positioning : 5 sets of 1 Pausing OHS (:10 second pause at bottom)

All Percentages will be based on 1 RM snatch & will be listed on the whiteboard.

2. Conditioning “Grimace”
21-15-9
OHS
T2B
Directly into
15-12-9
Thrusters
CTB pull-ups

Interval
1.Conditioning: 6 Sets of AMRAP 3, resting 3:00 between sets

Part 1 - AMRAP 3: 50 Double-Unders, 20 Burpees, Max Calorie Row

Part 2 - AMRAP 3: 50 Double-Unders, 20 Burpees, Max KBS (53/35)

Part 3 - AMRAP 3: 50 Double-Unders,15 Burpees, Max calorie row

Part 4 - AMRAP 3: 50 Double-Unders, 15 Burpees, Max KBS (53/35)

Part 5 - AMRAP 3: 50 Double-Unders, 10 Burpees, Max Calorie row

Part 6 - AMRAP 3: 50 Double-Unders, 10 Burpees, Max KBS (53/35)

2. Midline: Not for time
50 abmat sit-ups
50 v-ups