1.20.23 Workout of the Day

Friday 830 AM

Birthday(s)
Happy Birthday Bobby Blinds

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Fittest of the Coast Prep
For the next 3 weeks, we will hold FOTC prep on Sundays from 9:00-10:30 AM. All athletes are recommended to participate with their team to prepare. We will all throw down as a gym, strategize & test the programmed FOTC workouts so we all are ready!

Barbell
Strength
Tempo Front Squat
4x4

Conditioning
For Time
90 GHD Sit-ups
12 Rope Climbs
150 Wall balls (20/14)

Interval
Part A : At the 0:00,
Partner leapfrog AMRAP 15
10 Double DB Hang cleans (50/35’s)
10 sit-ups
100 m Sprint

rest 5 minutes

Part 2 : At the 20:00, as an individual:
7 minute Max Calorie row
Rest 1 minute
7 minute Max Calorie Echo Bike
Rest 1 minute
7 minute Max Calorie Ski