3.2.21 Workout of the Day

415 crew

March Challenge
“Everyday 100”
Everyday, choose 100 reps of anything you can better yourself at after class. 100 cal machine, sit-ups, push-ups, air squats, hollow hold, knee raises, dubs, good mornings, lunges, etc. Some days this might take 2 minutes and some days it might take 10 minutes. Whatever it takes, do it.

“Back to Basics Barbell” Class Tonight
Free for all members the first Tuesday & Thursday of every month, 6:15-7:15 PM, “Back to Basics” Barbell Snatch & C&J foundation with Coach Farid on the Interval Side

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

Barbell
1. Burpee Cycling Benchmark
For time, 6 minute cap.
50 burpee box jump overs (24/20)

2. Conditioning “Pull it together”
13 minute AMRAP
600 m run / machine row or ski
9 Deadlifts (275/185)
12 single DB Burpee Box Step Overs (50/35)(24/20)

Interval
1. Conditioning
For max total reps
Station 1: 10 minutes (:30/:30)
Max calorie bike
Rest 2 minutes
Station 2: 10 minutes (:30/:30)
Max burpees
Rest 2 minutes
Station 3: 10 minutes (:30/:30)
Max calorie row
Rest 2 minutes
..