2.17.21 Workout of the Day

515 Latinos heritage 🤣

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

February Fitness Challenge 
In addition to our regular class program & in effort to tighten up bellies, grip & mind, on your own complete for quality this month:

Monday, Wednesday, Friday:150 sit-ups 

Tuesday, Thursday, Saturday: Accumulate 3 minute plank or bar hang.

615 Class
Until further notice we will discontinue the 615 PM Interval class due minimal athlete participation. Feel free to utilize this time slot as Open Gym to work on your fitness weaknesses or participate in the 615 Barbell Class.

Barbell
1. Deadlift
On the 2:00 x 5 sets
8 alternating pistols
3 Deadlifts
- We will build in weight every set. -

2. Conditioning “Juke Box”’
5 RFT
15 Deadlifts (155/105)
12 Box Jump overs (24/20)
9 Front Squats

Interval
1. Gymnastic Skill 12 min EMOM (:30/:30)
Min 1: HSPU
Min 2:T2B
Min 3: Dubs
- low heart rate here, low intensity, complete focus on long-term results with this piece -

2. Conditioning
AMRAP 25
40/30 calorie row or 500 m run
30 Single Arm DB hang snatch (50/35)
20 T2B
10 Strict HSPU
-Switch arms after very round. Goal is 3+ rounds.