10.12.21 Workout of the Day

Adam & Alexis, repping 843 somewhere far far away. 💪

Fittest of the Coast information
We are hosting FOTC this Thursday night at 630 PM. There will be no evening classes. All members are encouraged to show up to cheer on our 6 participating athletes.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Bench Press [15 minutes]
On the every 3:00: 8-8-6-6-4-4

-Percentages listed on whiteboard.-

Conditioning:
“Heartache’”
3 RFT:
10 FS (185/135)
20 T2B
50 Dubs

Interval
Team of 2 25 minute Leapfrog AMRAP
8/5 calorie bike or ski
10 burpees
12 DB hang power cleans (50/35) -switch arms after every 6 reps-

Cooldown + Midline:
1 mile jog / 10 minute machine
Into 2 rounds of
25 alternating v -ups + 25 DB glute bridges