12.18.20 Workout of the Day

630 AM crew

Red Friday’s
Wear your RED and Remember Everyone Deployed 🇺🇸.

415 Class
We have added a Friday Open Gym class for this today.

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.

Barbell
1. Conditioning
“Tread water”
For Time
2K row
150 DUBS
10 rounds “Cindy”

1 round “Cindy”
5 pull-ups
10 pushups
15 squats

-Run modifications will be listed on whiteboard .-

Interval
Conditioning
30 minute EMOM(:40/:20)
Minute 1:machine of choice/100 m sprint
Minute 2: single KB front squats (50/35)
Minute 3: single KB Sumo Deadlift High Pull
-Score= lowest rep/ round.

-Keep focused for the entire 30 minutes. Find a consistent rep scheme that you can sustain for the entire workout for best stimulus.-