10.19.26 Workout of the Day

Fall League Week 3 Group Pic

Final Fall League Week 4
Heats will be posted by Wednesday.
All captains needing subs contact Cook.
Our last class on Thursday will be 12:30.

Fittest of the Coast Information
Fittest of The Coast scores must to be submitted by Wednesday.

Barbell
Strength
3 sets: 1 Pause Back Squat + 2 Back Squat, building

Conditioning
For Time
50-40-30-20-10
Wall Ball (20/14)
100-80-60-40-20
DUBS

Interval
Conditioning
Option 1: Team of 2, For Time
40 DB DL (50/35’s)
30 Medicine Ball GHD Sit-ups (14/10) or Medicine Ball Sit-ups
20 Strict Pullups
-Run together, split reps evenly.-

1000m run - 800 m run - 600m run - 400 m run before each round

Option 2: Individual, For Time
20 DB DL (50/35’s)
15 Medicine Ball GHD Sit-ups (14/10) or Medicine Ball Sit-ups
10 Strict Pullups

1000m run - 800 m run - 600m run - 400 m run before each round