12.19.20 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. Let’s all make it a 5-day excuse-free week of training.

Open Gym
From 9:00-10:30 today, the Interval side of the gym will be open. There will be a non led additional program written on the board. Please be mindful of the group class as they have priority on squares & equipment.

Barbell & Interval
1. Conditioning
On the every 4:00 x 5 sets
400 m run
1 round of “DT”

1 round “DT”
12 Deadlifts
9 Hang Power Clean
6 push Jerks

Barbell 155/105
Dumbbell 50/35’s

Midline : Coaches Choice
Cooldown: Grab a member and get your 1 mile in.