2024-02-05

Given the nicer weather again this week, we have a couple workouts that include running. Even if this isn’t your favorite form of cardio, it is good for you, and you should be able to do it. So, unless you’re injured, we would encourage you to not substitute the running.

There is an upcoming event we wanted to announce:

• Bakeoff – Taylor is always baking amazing desserts but it’s time to see who else can bake. There will be a prize for the best baker in the gym with Taylor being the judge. Desserts will be judged anonymously so don’t let her know what you’re making. The exact date will be TBD but sometime this month so sign up on the whiteboard at the gym starting this week.

Monday
Bench 15@50%, 12@60%, 9@70%, 6@80%, 3@90% then ME@50%

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Four Rounds for Time:
400m Max Effort Run
*rest 2 min between efforts
**not a pacing workout; go hard each round

Tuesday
16 min EMOM
50′ OH DB Lunge
40 sec Pallof hold (20 sec each side)
150′ Farmers Carry
1-2 Rope Climb

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14min AMRAP
60 Cals Row
50 T2B
40 Wall Balls
30 Cleans
20 C2B

Wednesday
Back Squat 15@50%, 12@60%, 9@70%, 6@80%, 3@90% then ME@50%

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5 Rounds
5 Snatch
10 Bar-facing burpees
20 Sit-ups

Thursday
3rds DT (start light and increase; as heavy as you can without putting the bar down during the round)

*DT = 12 Deadlift + 9 Hang Power Clean + 6 S2OH

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EMOM until failure:
13/9 Cals – alternate between bike/row every 5min
*20 min timecap – scale by picking a calorie level that you think you can maintain for at least 12mins

Friday
Deadlift Set of 15@50%, 12@60%, 9@70%, 6@80%

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800 m Run
Then 10 Rounds:
3 Front Squats (Heavy)
3 BMU