12.23.20 Workout of the Day

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Echo Bike Challenge
Members-only, 50 calorie echo bike for time. Winning male & female will each receive a T shirt. Challenge ends December 24th.

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

Barbell
Conditioning
On the every 4:00 complete x 6 sets
50 DUBS/100 singles
20/15 row
10 front squats (155/105)

Stimulus: Moderate load on the front squat barbell. 21+ reps unbroken when fresh. Score is our slowest round, placing our focus on consistency across all five rounds. Aim is to be working for the range of 2:00-2:45 across all rounds, affording us (at a mimumum) over a minute of rest.

Interval
Conditioning: Team of 2, 30 minute AMRAP
40 Alternating DB Hang Snatch (50/35)
300 m run
20 single DB front rack step ups (50/35)
10 Devils presses (50/35’s)
-partition reps evenly, run together-