11.11.20 Workout of the Day

Happy Veteran’s Day from Sammy, Angela & Meghan.

Box Brief

Happy Birthday Ivan.

Fittest of the Coast T-shirts are in and are labeled on the front desk for those that purchased one.

Our Thanksgiving Day 5k registration is open. Please signup on runsignup.com. Anyone interested in sponsoring this event please contact Martin or Amber before Friday. We are anticipating over 400 participants with each receiving a T-shirt with your logo on it.

Please all continue to sign in so the coaches have a head count for equipment & class sizes.

Barbell
Strength: Overhead Squat Postioning
5x1pausing OHS (:10 second bottom hold) building in weight.

Conditioning “The Fray”
800 m run
30 CTB pull-ups
30 OHS (115/85)
400 m run
15 CTB pull-ups
30 OHS (115/85)

Interval
Conditioning, For Time
Team of 2
60-40-20
Double KB or DB DL (53/35)
Box jump overs (24/20)
Directly into
20-40-60
Single KB or DB front rack Lunges (53/35)
Calorie Row
-Partition reps evenly, one works, one rests. Those that would like to complete this workout as an individual & social distance, may do so and cut the reps in half.