8.20.21 Workout of The Day

830 am crew

Red Friday’s
Wear your RED & Remember Everyone Deployed

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
“Lightsaber”
10/8 cal bike , 21 power snatches
10/8 cal bike, 18 power snatches
10/8 cal bike, 15 power snatches
10/8 cal bike, 12 power snatches
10/8 cal bike, 9 power snatches
10/8 cal bike, 6 power snatches
10/8 cal bike, 3 power snatches

Barbell: 75/55
Bike subs: ski erg 10/8, row 12/10, run 200 m

Upper body + lower body circuit accessory
5:00 minute machine / 800 m run
Into 2 sets of
50 band aparts/crossover symmetry/2.5- 5 pounds plates
50 tricep push downs/ tricep kick backs/dips

5:00 minute machine / 800 m run
Into 2 sets of
35 glute bridges (banded, weighted or no load)
35 good mornings (banded or light barbell


Interval
Conditioning
30 minute team of of 2 leapfrog AMRAP
8 Double DB Hang Cleans (35/20’s)
100 m sprint
12 jumping lunges