Workout of the Day
STRENGTH
Barbell Romanian Deadlift
3×6 @ 31×1 Tempo
Notes
Perform 2-3 warm-up sets and 3 work sets, either building in load or sets across.
Maintain the tempo throughout your sets. Use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!
METCON
3 Rounds For Max Reps
1:00 Ski or Row Calorie
1:00 Sandbag Ground to Shoulder
1:00 Bike Calorie
1:00 Rest
Notes
This workout is performed “Fight Gone Bad” style, meaning the clock does not stop. Move directly from one exercise to the next, accumulating reps in the allotted time.
There is no prescribed load for the Sandbag. Use something heavy that allows for at least 6 reps per round.
(Programming Template: Week 2/8 )
Run Club with Ashley returns next week!
CFBSK Run Club is officially back! Whether you’re new to running, want to get back into running, or you’re a seasoned running looking for a supportive group, this class is for you.
Our Spring sessions in April and May will focus on building back a running base and getting you feeling ready for Murph (which is a total of 2 miles) Summer sessions will work us towards racing a 5K (3.1 miles) later this summer.
That being said, there will be a good mix of easy run (conversational pace); hill work (strength); intervals (speedwork); and some trail running in Prospect Park for a good mix. Modifications are available to make sure everyone feels challenged and supported.
No prior experience is needed. Just bring your good vibes and a pair of running shoes!
Coach: Ashley Macha, longtime CFSBKer and Abbott World Majors Six Star medalist.
Register: on Zen Planner like any other group class