Friday 01.20.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s :20 Goblet Lunges
15 Hollow Rocks

GET STRONG (Min 20-30)

EMOM 10
2 Front Squats
ATHLETES NOTE:
Make sure you’re building to “heavy weights” on the FS EMOM. This will help you easily handle the bigger sets of weights you choose in the metcon. Remember, there is no built in rest

GET FIT (Min 36-56)

Every 4:00 for 16:00
10 Front Squat (from the floor)
Max Calories on Bike or Row
R1 – 135/95
R2 – 155/105
R3 – 185/125
R4 – 205/135
ATHLETES NOTE:
Athletes that don’t have an issue with these weights should focus more on their bike output. Athletes who need to work on moving heavier weights should “game” the machine to keep their legs fresh for the next heavier bar.

COMPETITORS EXTRA

4 Rounds:
20 Pistols
3 Rope Climbs
– 1:00 Rest –
*14 Min Cap