4.4.22 Workout of the Day

2022 Fittest of the Coast Family
For all weekend videos please watch on our Facebook We Are The Athletes Page & our Instagram stories. What a great weekend!!

Box Brief
April “100 Challenge”
Accumulate 100 miles of run/ walk over next 30 days plus 100 sit-ups per day. These are very attainable goals IF you prioritize your time & really want to look & feel great for this summer season. Wod miles do count.

Barbell
Strength: Power Clean [12 minute window]
A) Build to a heavy set of 3 then
B) 1X3 @ 90% of heavy 3
C) 1X3 @ 80% of heavy 3

Conditioning
“Burning Rubber”
For Time
15 hang power cleans (155/105)
800 m run
12 hang power cleans (155/105)
600 m run
9!hang power cleans (155/105)
400 m run

Midline
4 sets for quality
25 sit-ups
:30 second plank

Interval
Conditioning: 5 rounds for max reps
AMRAP 3
400 m run
Max DB alternating power cleans (50/35)
Rest 1 minute
AMRAP 3
25/18 calorie ski or bike
Max medicine ball sit-ups (20/14)
Rest 1 minute

Midline
4 sets for quality
20 alternating toe touches
:30 second plank