9.17.25 Workout of the Day

2024 Fall League pic by @j_vphotography

Friday Night Lights Fall League
We currently have 104 athletes participating. Any athlete still on the fence, please see Martin or Amber. Our draft is Thursday September 25th. $75/person. Proceeds go to new gym Rogue Equipment. 4 weeks of fun & fitness. The best month of the year.

Barbell
Strength
Split Jerk
3-3-2-2-1-1, building

Conditioning
For Time
21-15-9-9
Thruster (95/65)
Lateral Burpees over the Bar

Midline
3 sets
:30 Single Arm Plank (right arm)
10 Russian Twists
:30 Single Arm Plank (left arm)
10 Russian Twists

Interval
”Wednesday Sweat”
Team of 2, 3 RFT
800 m run
into
8 Alternating rounds of:
10 KB SDHP (53/35)
10 Medicine Ball Sit-ups (20/14)

-Run together, alternate rounds. Athlete 1 completes couplet while Athlete 2 rests.-

Please modify run distance to sub 6 minute runs. Target goal = Sub 12 minute rounds.