WORKOUT OF THE DAY, APRIL 6TH 2018


Published April 5, 2018


Join us Saturday, April 21st from 8-10am for our 3rd Muscles and Mimosas (8-9am WOD followed by create your own omlette bar with Chef Rob Mason of RJ Gourmet and complimentary Mimosas and Kombucha from Valley Isle Kombucha)  Cost is 10.00 LCF members, 40.00 for Drop Ins, 15.00 for Weekly pass visitors. See you all there!

STRENGTH:

1 Tempo Front Squat

On the Minute x 9:

5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand

Sets 1-3 60% of 1RM, Sets 4-6 64% of 1 RM, Sets 7-9 68% of 1 RM

**BeachFit will use either a single or two KBs

WOD:

#feel good friday

In Teams of 2, AMRAP 20:

50/35 Calorie Row

50 Burpees

30/21 Calorie Assault Bike

50 Kettlebell Swings (53/35)

*Split Reps as needed. One working while one resting. 

OR

Feel Good Friday” Individual Variation

2 Rounds for Time:

25/18 Calorie Row

25 Burpees

15/10 Calorie Assault Bike

25 Kettlebell Swings (53/35)

CASHOUT:

#body armor

1-3 Giant Sets:

20 Dumbbell Box Step Ups (20″) (Video)

30 Glute Bridges (Video)

40 Banded Good Mornings (Video)

Rest 2 min between sets

 

 

 


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