1.24.22 Workout of the Day

2022 Fittest of the Coast Team Championship, Charleston, SC.

Box Brief
Special thanks to all our competing athletes this weekend, our members who volunteered & all that drove up to support & live stream videos, especially Blanca, Roxanne, Eric Cameron & Eric Morales. All videos are posted on our Facebook members only page.

“Barbell
Power Snatch Cycling
On the every 2:00: Power Snatch
15-12-9-6-3

Percentages will be listed on whiteboard.

Conditioning: “Voicemail’
On the minute x 10
6 C2B
6 Box Jump Overs (24/20)
Max Dumbell snatches (50/35)

Midline + Cooldown
4 sets for quality
300 m run
25 abmat sit-ups

Interval
AMRAP 3 x 4 rounds [32 minutes]
ODD: 500/400 m row or 25/18 ski or bike
Remaining time max pull-ups
-Rest 1 minute-
EVEN 500/400 m row or 25/18 ski or bike
Remaining time burpees
-Rest 1 minute-

Run Intervals [25 minutes]
5 sets
200 m fast
200 m recovery
2 minute rest after 5th set
3 sets
200 m fast
200 m recovery
2 minute rest after 3rd set
1 set
200 m fast