11.17.20 Workout of the Day

Happy Birthday Joe

Box Brief

Our 2020 Thanksgiving Day Inaugural 5K registration is now open. Please signup on runsignup.com. All entries received by Thursday November 19th will be guaranteed a T-shirt.

Please all continue to sign in as this gives coaches a head count for equipment & class size.

Barbell
Conditioning
On the every 5:00 x 6 sets
12/9 calorie bike / ski
350/350 m row
200 m run
- The goal is sub 4:00 minutes/ round.-
-Score=slowest round.-

Midline
8 Rounds of :20s flutter kicks / :10s Rest Directly into: 1 Set of 50: GHD Sit-Ups

Interval
1.Conditioning
Team of 2, minute 25 minute AMRAP
60 DB front squats
40 DB alternating snatch (50/35)
20 DB front rack step ups

2. Sprint intervals
5x200 m per person
- I go, you go, max effort-

3. Midline
8 Rounds of :20s flutter kicks / :10s Rest Directly into: lower back and lower body stretches