1.31.24 Workout of the Day

Happy Birthday Liv from your 415 ladies!

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Barbell
Strength
5 sets of complex: Clean Pull + Power Clean + Push Jerk

Conditioning
Team of 2, AMRAP 15
10 Shuttle Runs (50ft) (each, at the same time)
20 DL (225/155) - split
10 Wall walks - split
10 Shuttle Runs (50ft) (each, at the same time)
20 DL (225/155) - split

Interval
Conditioning
For Max Reps
Station 1: Min 0-5: Resistance band squat jumps/ weighted squat jumps/squat jumps
Station 2: 5 Min 6-11: Max Calorie Bike
Station 3: Min 12-17: Max Alternating DB Snatch (50/35)
Station 4: Min 18-23: Max Calorie Ski

-Rest 1 minute between stations-

Stay on station for all 5 minute then rotate. All out max effort during each interval. Days like today are the optimal days to get quicker & stronger.

Accessory (3-4 sets)
5 DB Deadlifts
10 DB Bicep Curls
20 Alternatining V-ups
:30 second supermans