1.11.21 Workout of the Day

Sunday Funday Fitness

Jumpstart January Weight Loss Challenge
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.

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

Barbell
1.Strength
Stamina Squats
On the minute x 16
Min 1: 1 Front Squat
Min 2: 2 Back Squat

Stimulus: Single barbell, loaded throughout at 85-87% of 1RM Front Squat First week back from our de-load. Climbing "back up" the rep scheme we began in the front half of the cycle.In each iteration, we are looking to increase by 3-5% respectively. So from two weeks ago, we are looking to go by feel, and make a judgement call on an appropriate jump for us (based on how that previous session went).

2. Conditioning: “Sore Eyes”
20 minute AMRAP
20 Wall Balls (20/14)
20 Power Snatch (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
200 m run

Interval
1. Row technique Tutorial
2. Conditioning: 6 sets of
2 minute AMRAP
20/14 calorie row
Max sit-ups
Rest 1 minute
2 minute AMRAP
200 m run
Max devils presses (50/35’s)
Rest 1 minute
Please share a square with a fellow athlete to save space, maximize rowers & DB’s.
3. Midline: static holds