1.15.24 Workout of the Day

Box Brief
We will be operating on a full schedule today. Our annual MLK Tribute workout will be held the Interval side & our Mayhem Program will continue on the Barbell side.

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Barbell
Strength
Front Squat
5x3 Building

Conditioning
2 sets for max reps
2 rounds
1 minute max calorie bike
1 minute max burpee box jump overs (24/20)

-rest 2 minutes-

2 rounds
1 minute max calorie ski
1 minute max shuttle sprints

Interval
“MLK Tribute”
3 RFT
19 Double DB front squat or Suitcase Lunges (40/25’s) [left+right=1 rep]
29 single DB Devils press
39 calorie row
19 KBS (53/35)
68 sit-ups

Run sub: 600 m

This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

The first 2 numbered movements are the year Dr. King was born: 1929. The 39 calorie machine is how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968.