FRIDAY 260814
“THE COASTAL COMPANIONS GRID”
Partner Chipper WOD
50 Assault Bike Calories
100 Push-ups
150 DB Hang Power Snatches 50/35
100 Burpees
50 Row Calories
Only one partner can complete reps at a time.
A chain is only as strong as its links, and a team is only as fast as its hand-offs. When the reps stack high and your chest is filled with fire, tag your partner, step back, and give your absolute all until the final calorie clicks over.
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Strength & Olympic Lifting
Week 5 of 6 – Series Front Squat
The Peak Capacity Phase
5×3 – Front Squat
Super Set after each set:
3 Front Rack Box Step-Overs
5 Strict Handstand Push-ups / Seated Strict DB Press
Accessory Work:
3 Rounds for Quality
8 Romanian Deadlifts
12 Reverse Lunges
45 Seconds Heavy Farmer’s Carry (2x KB)
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
Will be completing DT today but will still be 90 minutes to allow Front Squat Accessory work for those up for it.
430PM – Workout of the Day