Workout of the Day
Every 6 minutes for 3 rounds:
20/15 calories (row, bike, or ski)
15 clean and jerks
Rest in the remainder of the 6 minutes
Record the slowest of your 3 times
For large classes, stagger the start of group two by 3 minutes

Happy birthday, Alyssa Sappington! These movements are a few of Alyssa’s favorites, enjoy! Got a birthday coming up? Reach out to Alex at team@cfdavis.com a week or two in advance and let him know what movements and formats are your favorites.

Pick a calorie target that you’re able to finish in 2 minutes or less at a hard pace. Your barbell should be heavy enough that you aren’t able to hit the whole 15 reps unbroken, but light enough that you never need more than two or three seconds between reps.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 2:00 off

Skill
15 minutes of stretching, to be done after the workout

Either the following sequence, or your coach’s choice

2 minute pigeon each leg
2 minute half saddle each leg
2 minute standing straddle
2 minute lunge each leg
1 minute twisted cross each arm