Tuesday 01.10.23

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

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 19-31)

Deadlift
Every 3:00 for 12:00
10-10-10-10
Light, Moderate, Moderate, Heavy
STRENGTH NOTE:
Focus on control of the bar over rep speed. Bouncing 10 reps is nothing compared to controlling 10 reps back to the floor with a light tap, keeping full tension on the barbell throughout. Emphasize time under tension, not heavy weights.

GET FIT (Min 39-55)

AMRAP 16:
1000/900m Row (Buy-In)
– then –
10 Bar Facing Burpees
2 Squat Clean 165/115*
*Add 2 Rep each round 10/4, 10/6, 10/8, etc
ATHLETES NOTE:
Be smart about the pace of the buy-in Row. Beating others in your class by :30 at the cost of standing around later on makes no sense. Get off the rower ready to work on the other two movements. Stay with singles on the Squat Cleans throughout.

COMPETITORS EXTRA

8 Rounds
8 KB Deadlift 53/35s
4 Ring Muscle Ups
*10 Min Cap