Monday 04.03.23

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

WHITEBOARD/WARM UP (Min 0-12)

Steady through
30sec HS Hold
12 Clean High Pulls
30sec HS Hold
10 Muscle Clean
30sec HS Hold
8 Hang Clean from mid shin

GET FIT (Min 18-34)

AMRAP 16
15-30-45
Wall Balls 20/14
Box Jump Overs 24/20″
Calorie Row*
*On the Last round, continue on the Rower for Max Calories until time expires

ATHLETES NOTE: Workouts with an ascending rep scheme can be difficult to navigate. You feel so good early on then fatigue sets in as the reps go up. It can get ugly fast, unless you pace! Don’t be afraid to break the WB or even the BJO sets up with short breaks to keep your heart rate in control and legs in working order.

(WELLNESS WOD)

AMRAP 16
15-30-45
Wall Balls (any weight)
Box Jumps 20/16″
Calorie Row*
*On the Last round, continue on the Rower for Max Calories until time expires

GET STRONG (Min 42-56)

Clean & Jerk Complex
Every 2:00 for 14:00
Power Clean + 2 Jerks

COMPETITORS EXTRA

3 Rounds
25′ Double DB OH Lunge Steps 50/35s
1 Legless Rope Climb

– 3:00 Rest –

2 Rounds
50′ Double DB Front Rack Lunge Steps 50/35s
3 Rope Climbs
*12 Min Cap