9.29.20 Workout of the Day

Happy Birthday Melanie!

Box Brief
Fittest of the Coast information and Q&A will be talked about today, prior to the start of all Barbell classes. Week 1 of this 5 week competition starts this Friday. Those that have not registered, please do so at https://fittestofthecoast.com/.

Barbell
1.Bar Muscle Up Stamina
On the every 2:30 X 5
35% max MU / pull-ups
3 Unbroken Power Cleans, building

2. Conditioning
“Pipe Down”
21-15-9
Power Clean (95/65)
Hand-release pushups
Directly INTO
21-15-9
Push Press (95/65)
Toes 2 Bar

-10 minute cap-

Interval
1.Conditioning
10 rounds
15 Wall Balls(20/14)
300 m run
-28 minute cap-
2.Midline
3 sets
30 abmat sit-ups
20 Hollow Rocks
10 Y-T-W scap builders (video on our Member’s Only Page for details)