Monday 1.17.2021
*Holiday Schedule: No 6am or 6:30pm Classes today!
“FITNESS” & “PERFORMANCE”
"MLK"
In teams of two, with one partner working at a time, complete 11 rounds for time of:
19 Power Cleans (115/75 lb)
29 Air Squats
19 Push Presses (115/75 lb)
68 Double-Unders (or 13 Calorie Row, Ski, or Bike)
Time cap: 34 minutes
*Partners can divide the reps between themselves as they see fit.
*For our newer friends, the Power Cleans can be subbed with Kettlebell Swings, and the Push Presses can be completed with Dumbbells
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Martin Luther King Jr. (January 15, 1929 – April 4, 1968) was an American Baptist minister and activist who became the most visible spokesperson and leader in the civil rights movement from 1955 until his assassination in 1968. King is best known for advancing civil rights through nonviolence and civil disobedience, inspired by his Christian beliefs and the nonviolent activism of Mahatma Gandhi.
King participated in and led marches for blacks' right to vote, desegregation, labor rights, and other basic civil rights. King led the 1955 Montgomery bus boycott and later became the first president of the Southern Christian Leadership Conference (SCLC), as post he held for 11 years, until his death. As president of the SCLC, he led the unsuccessful Albany Movement in Albany, Georgia, and helped organize some of the nonviolent 1963 protests in Birmingham, Alabama. King helped organize the 1963 March on Washington, where, at age 34, he delivered his famous "I Have a Dream" speech on the steps of the Lincoln Memorial.
This workout was created to honor the legacy of Dr. King, and, while intended to be challenging, should be viewed as a fun workout to complete with a friend.
“ENDURANCE (AKA SWEAT SESH)”
8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg
Rest 2 minutes, then...
8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats
Rest 2 minutes, then...
Repeat for a second set of each.
Goal is to complete the same or more rounds the second time through when compared to the first
