12.29.20 Workout of The Day

Happy Birthday Angela

New Year’s Schedule
Schedule is posted on our FB & IG.

December Challenge
Finish this month off right & get in your extra miles before or after class this week.

Jumpstart January Weight Loss Challenge
Weigh ins start Tuesday & end Thursday. All information is posted on our Members-Only FB page. Sign up on FB or with Martin or Amber & they will add you to our whiteboard leaderboard in the foyer.

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

Barbell
1. Conditioning: “Layover”
5 rounds
200 m run
10 C2B
Directly into
5 rounds
10 power cleans (95/65)
10 push jerks

2. Threshold Conditioning
On the minute x 6 rounds
:20s Echo bike / :40s rest
-Rest 2 minutes-
On the minute x 4 rounds
:30s Echo bike / :30s rest
-Rest 2 minutes-
On the minute x 2 rounds
:40s Echo bike / :20s rest

Interval
Conditioning: “For time
30 minute AMRAP
30 sit-ups
20 Alternating DB snatches (50/35)
10 single DB Box step ups (50/35)
-At the 0:00, 10:00 & 20:00 minute mark complete 800 m run or 50/40 calorie row-

Midline: plank series + static holds