4.6.21 Workout of the Day

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Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Fittest of The Coast Workout Information
Monday, Tuesday & Wednesday of this week, our Barbell class program will completing 3 FOTC wods, in preparation for this weekends competition. Our @comptrain program for these 3 days will be programmed as the Interval wods.

Barbell
FOTC “ Combos”
15-12-9
Thruster
Box Jump Over
Into
15-18-21
Deadlift
T2B

Weights will be listed on whiteboard.
Score= Total Time, 12 minute Cap

Body Armor - Upper Body Pump
3 x 8 DB / Barbell Bent over rows
3 x 10 DB / Barbell bicep curls
3 x 12 strict pull-ups / ring rows

Midline + Cooldown:
3 sets for quality
200 m jog
30 strict strict ups
:40 second unbroken plank

Interval
Conditioning
35 minute Team of 2 AMRAP
500 m row relay (250 m each)
40 DB hang C&J (50/35)
30 partner medicine ball tosses (20/14)

-Row sub: 400 m sprint relay (200 m each)

Midline + Cooldown:
3 sets for quality
200 m jog
30 alternating v-ups
:40 second unbroken plank