3.28.22 Workout of the Day

Congrats to Idelsa on her grand opening of Chiki Girls Spa & Boutique.

Birthday(s)
Happy Birthday Ivan

Box Brief
All Fittest of the Coast athletes please use this week to test out & prepare for this weekend’s workouts.

Barbell
Strength: Power Snatch [12 minute window]
A) Build to a heavy set of 5 then
B) 1X5 @ 90% of heavy 5
C) 1X5 @ 80% of heavy 5

Conditioning
“Napalm”
2 RFT
10 bar muscle ups
20 Bar facing burpees
30 Deadlift (225/155)
40 Wall balls (20/14)

Interval
Conditioning
“Solitary Confinement”
100 lateral burpees over the rower
[Starting at the 0:00 & on the every 2:00 complete 250/200 m row or 200 m run.
{30 minute cap}

Midline + Cooldown
2 rounds for quality
300 m run
30 single leg v-ups
30 alternating toe touches