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Empty Your Pantry

in Fitness, Workout of The Day

Remember this week we will be accepting food donations for the Beacon House!

We’ve already got some very generous donations let’s keep them coming. 🙂

 

Workout of the Day:

A1. Deadlift 2-2-2-2-2-2 @85% Linear
A2. Box Jump 1-2-1-2-1-2
* Do box jumps right after deadlifts, on the 1s jump higher than when doing the 2s.

B. Every 3 minutes for 15 minutes (total six sets)
Sprint 200m
8 Burpee Pull Ups

Competition:

A. 3 Rounds for time
25 Wall Ball 20/14
25 KBS 70/53
25 Calories Rowing

(15-20min to finish A-C)
A. EMOM for 5
1 Clean @80%
B. Clean Pull 3×3 @90%
C. Pause Front Squat 5×2 @85% 1 Second Pause in Bottom

D. 3 Rounds for Time
25 Wall Ball 20/14
25 KBS 70/53
25 Calories Rowing

** Optional Conditioning **
3x600m Run @1 Mile Run Pace, Ex 6:30 Mile, 1:45 Pace, Goal Here is to Stay Consistent
* Rest 3min and repeat.