1.22.24 Workout of the Day

Happy Birthday Woody & Evan

Fittest of the Coast
Special thanks to all our athletes, non-competing members, families & volunteers for supporting fitness this weekend in Charleston. Please visit out Instagram for more pics & videos. Well done guys!

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Barbell
Strength
Squat Clean Cycling: 5-4-3-2-1

Conditioning
2 sets
AMRAP 3
250/200 m ski or bike
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (115/80) in remaining time
Even Sets: Max Front Squats (115/80) in remaining time
-Rest 3 minutes between sets-

Interval
Conditioning
Team of 2, For time
1000 m run
into
20 leapfrog rounds
12 abmat sit-ups
10 KBS (53/35)
8 burpees
into
1000 m run