Workout of the Day: Monday, 17-October-2022
Announcement
<p>Get ready for our upcoming nutritional challenge!</p><p>- 30 days of NO sugar or white flour (1 cheat day allowed)</p><p>- Oct. 17 – Nov. 14</p><p>- $30 buy in (give cash to any coach)</p><p>- a poster with all participants names will be on the gym wall. You must put an “X” by your name for cheating and then pay $5 to buy back in</p><p>- Top 3 will win the buy in cash</p>
Warm-up
<p>200m Partner Backwards Sled Drag<br />then</p><p>2 Rounds</p><p>25 Glute Bridges</p><p>20 VMO Squats</p><p>then</p><p>2 Rounds</p><p>20 Good Mornings,</p><p>10/10 Deep lunges</p>
Pause Back Squat (5×5 )
<p>5×5 Pause Back Squat with 90% of 5RM</p><p>*this is not a pause squat</p><p>*every 4 min take new set focus on control down then explode up</p>
Metcon (AMRAP – Rounds and Reps)
<p>3 AMRAP</p><p>10 Burpees</p><p>30 DUs</p><p>rest 2 min</p><p>before starting next AMRAP</p><p> </p><p>*This is a fast and hold on kind of work out</p>
Metcon (AMRAP – Rounds and Reps)
<p>3 AMRAP</p><p>10 Power Cleans 115/75</p><p>5 Bar Facing Burpees</p><p> </p><p>*This is a fast and hold on kind of work out</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Calves, Glutes and Quads<br />Pigeon and Childs Pose</p>