10.29.24 Workout of the Day

Happy Belated Birthday Josh & Happy Birthday Nic!

Box Brief
Our last class on Halloween Thursday will be 4:15 PM so parents can take their kids trick-or-treating. Full schedule this week otherwise.

Fittest of Coast Information
  All registered athletes must complete workout & submit score by Tuesday PM.

Barbell
Conditioning
  2 sets for time
Row 1000/800m
  Rest 1:30
  Row 750/600m
  Rest 1:00 min
Row 500/400m
  Rest 30 seconds
  Row 250/200m
  Rest 2:00 min

Run subs: 800-600-400-200 m run

Strength (Accessory)
Strict Press + Push Press
Take 10-12 minutes to establish a heavy triple Strict Press for the day

-Into-

50 unbroken Barbell Push Press with empty barbell.

Interval
Conditioning
Team of 2, 3 RFT
  50 Wall Balls (20/14) (10/9)
50 Box Jump-Overs (24/20)
  800 m run

-Run together, partition reps evenly. Scale reps & run distance to 10 minute rounds or less.-

Strength
DB Bench Press (50/35’s)
Take 10-12 minutes to complete 5x8