10.7.22

FOTC Workout #2

For time:
15 Wall Walks
50 Deadlifts (225/155)
100’ HS Walk

*12min Cap

***If you are not signed up for the FOTC and do not want to do the workout or you are sore from our Deadlift workout you can complete the following Alt. Programming. Athletes may also chose to modify FOTC workout as needed if they aren’t signed up.

Alt. Programming

12min AMRAP:
100m Run
20 Air Squats
10 Pull Ups

10.5.22

Reminder for those who did all those wallballs, submit your scores for FOTC!

5 Intervals:

18/15 Cal Ski Sprint
5 Deadlifts (315/225)
100’ Shuttle Run (50’ down and back)
-rest 2 mins

*Score is Slowest Time

**Comp prep! Set lanes up in order from back of the gym to simulate lanes and finishing through the line!

10.3.22

Athletes signed up or planning to sign up for FOTC may complete workout #1. Athletes are required to have a judge and can partner up and complete the workout.

20min AMRAP:

12/10 Cal AB
4 Power Clean and Jerks (155/105)
8 Lateral over the Bar Burpees

*Modify as Needed