Thursday 03.30.23

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

WHITEBOARD/WARM UP (Min 0-12)

3 Rounds
50 Double or Single Unders
20′ HS Walk or 2 Wall Walks
10 Sit Ups

QUALITY TIME (Min 15-21)

Wall Walk Efficiency (see coaches note)

GET FIT (Min 25-55
)

5 Rounds*
20/15 Calorie Bike (use calorie conversion sheet for Row cals)
5 Wall Walk
20 KB Swings 53/35
30 Min Cap
*Work in a 1:00 on 1:00 off fashion until all 5 rounds are complete or time cap

ATHLETES NOTE:
 You can push the intensity in the workout a little more than you normally would for a 5 rounder. The rest breaks will allow you to move fast for a minute before taking that break. Just keep your pace under a “sprint” type feel and you’ll be good to go!

(WELLNESS WOD)

5 Rounds*
15/12 Calories on machine of choice
3 Wall Walk (can used Open scaled standard)
15 KB Swings 35/25
30 Min Cap
*Work in a 1:00 on 1:00 off fashion until all 5 rounds are complete or time cap

COMPETITORS EXTRA

Back Squat
Every :90 for 15:00
1 Rep
*
Build weight throughout