4.17.26 Workout of the Day

Valeria & Francis, 530 AM

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

3rd Annual RBC Heritage Pool
Our annual RBC Heritage is live! Best of luck all participants.

Class Schedule
Due to Spring Break, low class attendance & The RBC Heritage, we will combine classes today. Our Barbell Strength will proceed Conditioning for the 830 AM & 515 PM classes.

Barbell
Strength
Pause Front Squat Waves
3-2-1-3-2-1-3-2-1

Conditioning
Option 1: Individual
15-12-9-12-15
Thruster (95/65)
400 m run b/t rounds

Option 2: Partner
30-24-18-24-30
Thruster (95/65)
400 m run b/t rounds

Run together, partition reps evenly

Interval
Conditioning
Option 1: Individual
15-12-9-12-15
DB Thruster (35’s/20’s)
400 m run b/t rounds

Option 2: Partner
30-24-18-24-30
DB Thruster (35’s/20’s)
400 m run b/t rounds

Run together, partition reps evenly.

Accessory Strength
DB Pause Front Squat
5-5-5-5-5
After each set complete:
5 DB DL (each arm)
5 DB HPC each arm)
5 DB Strict Press (each arm)