3.30.22 Workout of the Day

830 Interval crew

Box Brief
All Fittest of the Coast athletes please get to class today for FOTC Prep.

Barbell
Strength: Back Squat [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
Fittest of the Coast Prep
AMRAP 6
Max calorie bike
Rest 2 minutes
On the minute x 6
6 Burpee box get overs (40/“30”)
12 Single DB Alternating snatches (50/35)
Rest 2 minutes
On the minute x 6
12 T2B
12 Deadlifts/Power cleans (135/95)
Rest 2 minutes

-Work no more then :40 seconds per station.-

Interval
AMRAP 30
1:00 minute static hold of choice
20 abmat sit-ups
300 m run
40 jump rope

{Increase jump rope by 10 reps each round. If your trip up, start over to the beginning of that set.}