12.21.20 Workout of the Day

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.

Barbell
Stamina Squats Week 4
On the minute x 14 (7 rounds)
Min 1: 2 FS
Min 2: 4 BS

Single barbell, loaded throughout at 72% 1RM Front Squat of 1RM Front Squat.

Conditioning: “Eighteen Wheeler’
18 minute AMRAP
200 m run
15 Wall balls (20/14)
12 Alternating DB Snatches (53/35)
9 T2B

Interval
Conditioning
For Time
1.5 mile run
INTO
10 rounds “Cindy”

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

-Run modifications will be listed on whiteboard. Those that would like to social distance may do so by substituting KBS or any upper body pull or choice for the pull-ups.-