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Clean Out the Closet

in Fitness, Workout of The Day

Christmas is in the air at Heyday…

Donate your clothes this month. Empty out your closets and bring your stuff to the gym and we will donate them.

 

Workout of the Day:

A. Back Squat 1×5@65, 1×5@75, 1×5+@85 (base %s of 90% of 1RM)

B. CGBP 5, 3, 1 (one is heavy does not have to be maximal)

C. AMPRAP 12min (compare to 10/27)
3-6-9-12-15-18-21-24…
OH Walking Lunge (45/25)
Burpees
** 20m Shuttle after each rep scheme is completed
** Each lunge counts as a rep

Competition:
(Week 2 of 6)

A. Perform 1 Snatch at 85% Every 2 Minutes for 6 Total Sets
(add 5lbs if you completed at least 5 of the 6 sets from last week)
** Do not re attempt failed sets. Next week you can add weight as long as you complete each set, we will be adding 5lbs a week as long as you successfully complete 5 of the 6 reps.

B. 1000m Row (@3sec faster that 2K pace)
10 Muscle Ups or Bar Muscle Ups
20 Wall Balls
** Three sets, rest three minutes btw efforts.