9.2.26 Workout of the Day

Happy Birthday Molly Spears! Hard work pays off, keep going girl.

CF-843 Inagural Football Pool
Our pool is posted at the gym & on our Members Only Facebook page. If you need the link please text Peter or Martin. More entries the better!

Barbell
-This is a Deload Week-
Strength
Hang Power Clean
3-3-2-2-2-1-1-1

Conditioning
1000m Row or Ski
40 Burpees to 6 inch target
750m Row or Ski
30 Burpees to 6 inch target
500m Row or Ski
20 Burpees to 6 inch target
250m Row or Ski
10 Burpees to 6 inch target

Interval
“Wednesday Chipper”
For Time (1:00 on / 1:00 off)
40/30 Calorie Bike
60 Burpees to pull-up rack
80 Doube DB DL (50/35’s)
100 Single DB Alt Hang Snatch (50/35)

Midline
8 minute EMOM (:30/:30)
Minute 1: Hanging knee raises
Minute 2: Low plank