Thursday 12.01.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
20 Squat Side Steps (10 left, 10 right)
10 Pull Ups
5 Burpees

QUALITY TIME (Min 16-26)

Toes to Bar Progression
Athlete NOTE: There’s not a ton of TTB volume in the actual workout, so don’t be afraid to drill a bunch of reps during the skill progression. Kip swing – BIG Kip behind the bar – Big Kip w/ knee tuck – Big Kip w/ knee tuck + kick – THEN reach legs back in front for next rep

GET FIT (Min 31-51)

For Completion
From 0:00-8:00
50/40 Calorie Bike (or Row)
40 Air Squats
30 Push Ups
20 Toes to Bar

From 8:00-14:00
40/32 Calorie Bike (or Row)
30 Air Squats
20 Push Ups
10 Toes to Bar

From 14:00-18:00
30/24 Calorie Bike (or Row)
20 Air Squats
10 Push Ups

From 18:00-20:00
20/16 Calorie Bike (or Row)
10 Air Squats
Athlete NOTE: The first window of work is an entire workout in itself. You will be tired after with a lot more still to go. Try to pace this out across most of the 8:00 instead of trying to sprint while feeling fresh. This should be a longer aerobic piece intentionally.

Compeitor’s Extra

COMPETITORS EXTRA
Bulgarian Split Squats
6×10 (5/leg)
*Use DBs or KBs for weight as needed
– OR –
2-3 sets of:
2-3-4-5-4-3-2
Strict Pullups(with band if necessary)
*Rest as needed between each set
** This pullup work rep scheme is a good strength builder. Do this rep scheme for 2-3 weeks a couple times per week, then increase the rep scheme by 1 (3-4-5-6-5-4-3) and do that for a couple weeks. Stick with it and you will see the progress.