11.10.20 Workout of the Day

Box Brief

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: Deadlift
Build to a heavy..ish set of

Conditioning , For Time
Team of 2 “Jumpsuit”
60-40-20
Deadlift (185/135)
Box jump overs (24/20)
Directly into
20-40-60
KBS (70/53)
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.

Interval
Conditioning
Team of 2 complete 3 sets for max reps
A. 3 minute AMRAP
Max Calorie Bike
-rest 1 minute-
B. 3 minute AMRAP
Max DB snatches
-rest 1 minute-
C. 3 minute AMRAP
Max Abmat situps
-rest 1 minute-
Partition reps evenly, one works, one rests. Those that would like to complete this workout as an individual & social distance, may do so.