10.6.26 Workout of the Day

The Monday 630 AM

Fall League Week 2
Heats will be posted at gym on and FB.
All captains needing subs contact Cook.
Our last class on Thursday will be 12:30 & closed the remainder of the day for Fall League.

843 Annual 9-Hole Golf Scramble
We have some spots remaining for this Saturday. Please contact Martin if you would like to play.

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

Barbell
Strength
Power Clean
2-2-2-1-1-1

Conditioning
At the 0:00:
25-25-50-50ft HS Walk
25-50-50-75 DUBS
-rest until the 10:00-
At the 10:00
75-50-50-25 DUBS
50-50-25-25ft HSWalk

Interval
Conditioning
In a 35 window, in teams of 2, complete
Buy in: 5000/4000 m row
into remaining max rounds of:
50ft Walking Lunge (Options below)
10 reps of core movement (Options below)

Workout Flow: Split the row, one works, one rests. Upon completion of the row athlete completes full round of the couplet. I go you go. Score is total team rounds.

Lunge Options:
Single DB Overhead Walking lunge
Single DB Front Rack Walking lunge
Single DB Overhead Carry

Core Movement Options:
Abamat Sit-ups
Knee raises
V-ups