1.6.21 Workout of the Day

Happy Birthday Adam

Back to Basics Barbell Class
Free for all members this Tuesday & Thursday. From 6:15-7:15 PM a “Back to Basics” Barbell Snatch & C&J foundation class in weightlifting area with Coach Farid. Please sign up on our Members Only Page if have interest. Take advantage of this hour to become more knowledgeable & proficient with these 2 movements.

Jumpstart January Weight Loss Challenge
Our weight loss challenge has officially begun. 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
”5th wheel”
AMRAP 5
7 rounds of “The Chief” (115/85)
Remaining time max calories row
Rest 5
AMRAP 5
6 rounds of “The Chief” (135/95)
Remaining time max calories row
Rest 5
AMRAP 5 (185/135)
5 rounds of The Chief ”
Remaining time max calories row
Rest 5
AMRAP 5
Extra Credit : 4 rounds of The Chief ”(225/155)
Remaining time max calories row
Rest 5

1 round of “The Chief”
3 Power Cleans + 6 Push-ups + 9 air squat

Interval
1.Skill : Jump Rope
2. Conditioning
AMRAP 25
20 box jump overs (24/20)
400 m run / machine of choice
80 DUBS

3. Midline
Double Tabata