1.20.21 Workout of the Day

715 AM crew

Jumpstart January Weight Loss Challenge
Week 3 of 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. Stay committed!

Birthdays
Happy Birthday Bob Engler aka Bobby Blinds

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

Open Gym
In effort to provide our athletes more training times for accessory work & for those that desire to wod in a more socially-distant setting during COVID 19 , we have added some open gym hours listed under our “Schedule & Rates.” Other then those times, all scheduled classes are for members participating in group classes. Hope this helps some of you out. 👍.

Barbell
1.Conditioning
On the every 5:00 x 4 sets
20 KB snatches (53/35’s)
40 air squats
15/12 cal bike or ski
-Run and row substitutes listed on whiteboard.

2. Stamina Conditioning
Ascending ladder for 7 minutes
3-6-9-12-15-18-21 Unbroken Wall balls.
-Continue to climb by 3 reps until the 7 minute mark is reached.

Interval
1.Conditioning
Team of 2, 30 minute AMRAP
40 double DB deadlifts (50/35’s)
40 burpees
400 m run

Split reps however feel fit, run together. This wod may also be done solo by cutting the reps in half.
Row substitute is 25/18 calories.

Midline
20-15-10-5
Weighted glute bridges (35/20)
Weighted Good Mornings (35/20)
-:30 second bar hang after every set.