10.21.25 Workout of the Day

The Steelers

Fall League Week 4 & After Party Info.
First heat this week is 4:45 PM. All teams needing subs & specific times must text Amber or Martin before Wednesday. At 7:30 PM, our after party will be held at Nectar. We have the entire outside reserved. All members are welcome & will receive a wristband upon arrival for discounted food & drinks. We will also celebrate Virginia's birthday there, so bring the party!

Hybrid Classic Information
Grab a team & signup. We have 50 teams signed up. Price increases at 100 teams. Complete info on our IG @thehybridclassic & FB The Hybrid Classic. We have an athlete list in the lobby for those needing a partner. Thank you all for supporting this!

Hilton Head 1/2 & 1/4 Marathon
We have over 25 athletes running next Sunday November 1st. For race discount code, see Martin or Amber. Brunch & cocktails to follow, TBA. More the better!

Gym Parking
If our lot is full please park in the lot across the street. The adjacent parking lot to the left the gym needs their lot for school bus morning drop off & evening kid pickup. Thank you.

Barbell
Stength
8 sets of
1 Clean Pull + 1 Power Clean, building

Conditioning
Team of 2, 5 RFT
12 Back Rack Reverse Lunges (115/80)
16 Power Clean (115/80)
12 Back Rack Reverse Lunges (115/80)
16 Power Clean (115/80)

-One works, one rests, partition evenly.-

Interval
Strength
EMOM 16 (:30/:30)
Minute 1: DB Bench Press (50/35’s)
Minute 2: Russian KBS (70/53)
Minute 3: Med ball sit-ups (20/14)
Minute 4: Strict Pull-ups

Sprint Intervals
4 Sets
On the 0:00: 400 m run
On the 3:00: 200 m run
On the 5:00: 100 m run
On the 7:00: Repeat above