Posted by & filed under Workout of the Day.

Just a heads up.. there will be no 530 or 630am class this coming Monday due to it being President’s Day.  The gym will open with the 9am class!!!

 

WORKOUT OF THE DAY:
Dynamic Warmup & Mobility: minute 0 – 20
Hips – take a ball and work through any sticky spots in the back pocket
Coaches’ Choice Group Dynamic Warm Up
Banded walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40
Deadlift session: 6 of 10
Deadlift 5×1 @ 85%

GHR 2-3 x 8-12

Workout: Minute 41 – 60
3 Rounds with 2 minutes of work, and 2 minutes rest.
4 Sled Pushes – 20’ low / 20′ high – (Rain modification: 15/20 Calorie Assault Bike, 25/30 calories on Schwinn air bike. Shouldn’t take over 50 seconds otherwise modify reps for any individual).
Then:
Max Burpee Over Box with the rest of the 2 minutes, then rest.

Score: Max Burpee over box

 

FITNESS CLASS:

3 Rounds of 1 minute of work with a decreasing rest each round (1 Minute Rest 1st round, 30 second rest the second round, no rest last round)

Bike
30 sec Sumo Deadlift High Pull / 30 sec Supine Bridge
20′ Sled Pushes
Burpee Box Jump