Tuesday 12.20.22

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

WHITEBOARD/WARM UP (Min 0-10)

2 Rounds:
30 KB Toe Taps
10 KB Taters
10 Push Ups

GET STRONG (Min 18-30)

Bench Press
Every 2:00 for 6:00
10 Reps
– right into –
Every 2:00 for 6:00
5 Reps

GET FIT (Min 35-56)

4x AMRAP 3 / 3:00 Rest
Climb the Ladder
1 Power Clean
1 Bar Facing Burpee
2/2, 3/3, etc..
R1 – 95/65
R2 – 135/95
R3 – 155/105
R4 – 185/125
ATHLETES NOTE:
Start each AMRAP over again with the increased weights. The first couple rounds might be T&G
considering how short the work windows are, but they don’t have to be. Be consistent on your Burpees no
matter what, those don’t need to suffer with good footwork.

COMPETITORS EXTRA

30 Push Jerk 155/105
800m Run
30 Strict HSPU
10 Min Cap