"No Brainer" On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts Build in Loading on the Deadlift Notes: Strength biased and conditioning all in one. Athletes will build in weight on the deadlift over the course of the 5 rounds. These are ideally done unbroken each set. We’ll have some time after teaching the deadlift to feel out the 6 weights we plan on using. Rounds start on the 0:00, 3:00, 6:00, 9:00, and 12:00. Athletes will rest the remainder of th

*OPEN GYM HOURS TODAY: 10:30 - 11:30AM & 5:30 - 7:30PM* "Layaway" AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Notes: In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 12-15 reps unbroken when fresh. Within the workout, this is 10 total or 5 per arm. For the shuttle sprints, we can set cones or tape

“Dopamine” 5 Rounds, On the 5:00: 30/21 Calorie Row 30 Shuttle Sprints (10 Meters) Notes: In this five round workout, athletes will start rounds on the 0:00, 5:00, 10:00, 15:00, and 20:00 minute marks. If short on machines, stagger heats by two minutes. While we’ll record all times between rounds, the final score will be the slowest of the five intervals. The goal today is to have a fair amount of rest on each round. The minimum amount of rest we should have is 1 minute.

“Drago” 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints L1 20-15-10-8-6 Notes: If there is one place we can look for athletes to push the pace today it is the Russian Swings. This is likely the only movement that will require athletes to stop moving if they choose to put the weight down. Even if they are a little gassed from a big set of swings, they can still move forward with the abmat sit-ups and the runs as those are simpler