Today professional athletes from the NPFL came to workout at Heyday!
They’re the DC Brawlers and at present they are undefeated. Awesome group of people and amazing athletes.
Schedule Change:
** NO 7:30 Evening Classes**
** We are adding a 4:30pm class to Thursdays. 4:30 class is Monday – Thursday now.
Workout of the Day:
AMRAP 35 Min
200 Single Jump Rope (Stop every 25)
100m/arm Farmer Walk Single Arm (HAP)
10 Walking Lunges with FW Weight in Goblet Position
Advanced:
Strength:
Muscle Snatch 6×1 (rest :90 between sets, work up to a tough 1 rep)
Non Heaving Snatch Drop 4×3 (as heavy as possible here)
Halting Snatch Deadlift 3-Position 5×1 (1 inch off floor, patella, mid thigh, then lower it to the floor).
** These are meant to help you learn to pull for position** Add quite a bit of load.
Condo:
5 Rounds For Time:
5 Snatch 135/95
10 OH Walking Lunges 135/95
15 C2B Pull Ups
Optional Conditioning:
1 Mile Run (holding a pace that would be :10-:15 seconds slower that your PR)
Rest 5-10 Minutes
Then
4x400m (Pace should be at 1mile PR pace -5 seconds, ie. 6:30 PR Mile, 1:25 400s)