9.29.25 Workout of the Day

Congrats Ryan Lockhart on smashing Ironman Augusta yesterday!

Fall League Information
Any team that needs a sub(s), please contact Martin or Amber. Workout 1 is posted.

Attention Females
This Tuesday from 6:30-7:30 PM, Dr. Heather Hinshelwood MD of Fraum Health will be leading a Aging Stronger Seminar. “A female focused overview on optimization of exercise & nutrition during perimenopause.” All ladies are welcome. There will be no 6:15 PM Tuesday class. Signup on gym whiteboard.

Barbell
Conditioning
4 RFT
500/400 m row
rest 2 min
500/400 m ski
rest 2 min
25/18 cal bike or 400 m run
rest 2 min

[This will be Tuesday’s Interval workout.]

Interval
Conditioning
Team of 2 AMRAP 30 Leapfrog
10 Russian KBS (70/53)(53/35)
100 m sprint
10 Overhead Lunges (45/25)(35/15)

Midline
3 sets for quality
:45 Single Arm Plank Right Arm
10 Straight Arm Standing Russian Twists with KB
:45 Single Arm Plank Left Arm
10 Straight Arm Standing Russian Twists with KB