10.17.25 Workout of the Day

Josh Simpson, 2024 Fall League

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Fall League Information
Week 3 starts tonight, 5-7 PM. Please be on time & ready to go. Our last class today will be 1230 PM.

Hybrid Classic Registration
Registration will be live by Monday & we will post once we are a go. Grab your team & sign up.

Fittest of Coast Athletes
Sunday Open Gym from 9:00-10:30 AM will the alotted time slot to complete your workouts. However, you may complete your workout anytime Friday - Wednesday away from the class. Please find a fellow athlete to judge you.

Barbell
Stength
Clean & Jerk, 8x1, building

Conditioning
2 sets
15-12-9-6
Calorie Bike
Double DB Hang Cleans (50/35’s)
T2B
Double DB Front Rack Lunges
-Rest 2 minutes b/t sets-

Interval
Conditioning
Option 1: Team of 2, 5 RFT
40 Russian KBS (70/53) - each
60 DUBS - each
80 m Sled Push (200/155) - each
1:00 GHD back extension hold or superman hold - synch

-You go I go, partition reps evenly.-

Cooldown
800 m light jog with a friend

Option 2: Individual
Split reps in 1/2