11.4.26 Workout of the Day

Happy Birthday Lura Fleece & Luis!

The Hybrid Classic
 Early Bird Registration is live. Price increases November 15th. Individual division has been added & changes to Advanced Division standards have been made. Complete details on Thehybridclassic.com.

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

Barbell
Strength
Hang Squat Clean
3-3-3-3-3

Conditioning
AMRAP 20
200 m Run or 12/9 Calorie Bike
15 Box Step Ups (24/20)
15 Wall Ball

Interval
Conditioning
Option 1: Team of 2, 2 RFT
100 DB Deadlifts
80 DB Hang Cleans (50/35’s)
60 HRPU or burpees
40/30 Calorie Bike
Cash in & out with 800 m run

Option 2: Individual 2 RFT
50 DB Deadlifts
40 DB Hang Cleans
30 HRPU or burpees
20/15 Calorie Bike
-Cash in & out with 800 m run-

Cooldown
Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.