Monday 03.06.23

Class Times

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

WHITEBOARD/WARM UP (Min 0-12)
Bike/Row/Run – 30 cals/40 cals/400m Run
Stretching
– then –
3 Rounds:
20 Air Squats
10 Pull Ups
5 Burpees

GET STRONG (Min 20-30)

Back Squat
EMOM 10
1 Rep

GET FIT (Min 41-56)

5 Rounds:
:30 on, :30 off
Reps of:
DB Hang Clean and Jerk 50/35
Double Unders
Row for Calories
ATHLETES NOTE:
Try to make one hand pass in each :30 window on the DB C&J. Stay relaxed and try to stay UB on the Jump Rope – whether that’s doubles or singles! Bring a strong start to the Rower each set, :15 HARD and cruise the second half.

(WELLNESS WOD)

5 Rounds:
:30 on, :30 off
Reps of:
DB Hang Clean and Jerk 35/20
Single Unders
Row for Calories

COMPETITORS EXTRA

Hang Power Clean
12:00 to establish a 2RM