2020-10-05
Workout #1
Sprints
4×20 seconds all out sprint with a 1:40 minute recovery jog in between (there is no stopping).
Rest 5 minutes
Repeat the 4×20
Workout #2
Midline
20 minute moderate effort run. Try to maintain the same pacing you did in the first half of the run. This workout is all about steady and strong pace.
Workout #3
EZ 30 minutes
Push 10 minutes
EZ 20 minute cool down
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New Fall Menu!!! (Posted Below) Shakes and Teas will be available this week on Tuesday and Thursday. Sign up at the gym or text your order to 253-2801. Orders will need to be in by 3PM on Tuesday and Thursday.
Venmo, Cash App, or exact cash accepted.
Venmo: Justin_Woodruff
Cash App: $WJustinWoodruff
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Monday
5 sets
2 Squat Sn + 1 OHS
4RDS
200M Row/Run
10 OHS
200M Row/Run
10 Burpee box jump overs
Tuesday
Back Squat
4×4 @ 80%
2×8@ 65%
14min EMOM
alt.
Odd: 8 S2OH
Even: 50 DU’s (or :40)
Wednesday
Every 2min for 10 min
2 Pwr Cl + 1 Jerk
*increase weight each set
10min AMRAP
10 HSPU
5 DB Hang Cl & J (each arm)
10 DB Box step over
Rest 3:00
5min AMRAP
10 Push-ups
5 DB Hang Snatch (each arm)
10 DB Box step overs
Thursday
DL 5×5
Add weight each set
400M Run
–
18-15-12-9-6-3
Wall Balls
DL
Burpees
–
400M Run
Friday
5×2 Split Jerk
Add weight each set
Every 4min for 5RDs
5 Squat cleans
10 T2B
10 Calorie Bike sprinT
