WORKOUT OF THE DAY, MARCH 9TH 2020

LAST WEEK TO GET YOUR RAFFLE TICKETS!!!!

As you know, we are doing a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes…you know…the one that everyone always wants to use, but there are only 2….our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It’s a win win for everyone! You can even gift your raffle ticket if you choose. 

STRENGTH:

#backsquats (15 min)

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat or 90% of 1Rep Max

BeachFit will do:

AMRAP 13

20 Cal Bike Erg

15 Vups

10 Goblet Squats

WOD:

#overkill (15 Min Cap)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar *Scale to Hanging Knee Raise

CASHOUT:

#bodyarmor

3 Giant Sets:

15 Double Dumbbell Sumo Deadlifts Video

25′ Double Dumbbell Overhead Carry

15 Double Dumbbell Prone Rows Video  (Or Double Bent Over Row

25′ Double Dumbbell Overhead Carry

Rest as Needed Between Sets

 

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