Tuesday 01.17.23

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

WHITEBOARD/WARM UP 0-12

2 Rounds:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor

GET STRONG (Min 19-29)

Back Rack Reverse Lunge
1:00 on / 3:00 off
Max Reps @ 95/65 (light)
Max Reps @ 135/95 (moderate)
Max Reps @ 185/125 (challenging)
COACHES NOTE:
The weights on the lift are suggestions. You should be able to keep the barbell on your back for the entire minute no matter how many reps you get. As always, control and technique are most important.

GET FIT Min 37-55

10 Rounds for Time:
100m Run
10 KB Swings 53/35
7 Toes to Bar
*18 Min Cap
ATHLETES NOTE:
The only thing that’s supposed to get challenging during this workout is the number of rounds. Each movement on its own should be UB and simple. It’s all about your ability to pace for the long haul.

COMPETITORS EXTRA

(3 Rds)
200m Run
30 Deadlift 225/155
30 Box Jump Overs 24/20″
then 200m/20/20, then 200m/10/10
*12 Min Cap