Tuesday 02.21.23

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

WHITEBOARD/WARM UP (Min 0-12)

2:00 Assault Bike
Stretch (coach led)
– then –
3 Rounds:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks

GET FIT (Min 22-35)

AMRAP 13:
3 Rounds
60 Double Unders
10 Thrusters 115/75
6 Ring Muscle Ups (Or Bar)
– then –
Max Calorie Row in remaining time
ATHLETES NOTE:
You can actually push the first part of the workout pretty hard to earn more time on the Rower. Even if you “blow up” a bit, you can always use the first minute on the row to go slow and recover while still earning calories.

(WELLNESS WOD)

AMRAP 13:
3 Rounds
100 Jump Rope Singles
10 DB Thrusters 35/25s
:20 Ring Support
– then –
Max Calories on Machine of Choice in remaining time

GET STRONG (Min 40-50)

Squat Clean Ladder
EMOM 10
1 Rep
*Working up each set, trying to find a new 1 rep max

COMPETITORS EXTRA

Every 4:00 for 20:00
250/200m Ski
20 Alternating Pistols
Max Legless Rope Climbs