2.19.21 Workout Of The Day

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

Friday 415 Open Gym
Today we will offer a 415-515 PM Open Gym.

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

February Fitness Challenge 
In addition to our regular class program & in effort to tighten up bellies, grip & mind, on your own complete for quality this month:

Monday, Wednesday, Friday:150 sit-ups 

Tuesday, Thursday, Saturday: Accumulate 3 minute plank or bar hang.

Barbell
1. On the 0:00 (12:00 cap)
50 DUBS
10 Power Snatch (95/65)
21 T2B
- Directly into -
50 DUBS
10 Power Snatch (95/65)
15 C2B
- Directly into -
50 DUBS
10 Power Snatch (95/65)
9 Bar MU

2. On the 12:00.. Power Snatch
8 minutes to build to a heavy single.

3. Midline: Not for Time
27-21-15
Calorie machine (ski, bike, row)
GHD sit-ups

Interval
1. Conditioning: “Tabata Friday”
Station 1: Max calore bike
Station 2 Max Box Jump Overs (24/20)
Station 3: Max KB Sumo Deadlift High Pull(53/53)

-Today we will complete an Tabata Style WOD in which you will work for 20 seconds, followed by 40 seconds of rest. You will stay on each station for 4 minutes (4 sets) then rotate to the next station. You will complete 3 rounds of this format with a 1 minute break between rounds. Score will be your lowest rep/station combined. -