Friday 05.02.23

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

Warm Up (Min 0-12)

2 Rounds:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Get Strong (Min 19-36)

Back Squat
Every 2:30 for 5:00
10 Reps
– then –
In 12:00 Establish a Heavy Double

ATHLETES NOTE:
The focus is on heavy lifting today. The sets of 10s are your “primers” to warm up the full ROM and your CNS. After that, stick to doubles for each set as you build. Focus on speed out of the bottom

Get Fit (Min 44-56)

Every 3:00 for 12:00
15/12 Calorie Bike, Row, or Ski
12 DB or KB Thrusters 50s/35s
12 Burpees

ATHLETES NOTE:
We want intensity in each round, and without it, you won’t really get much rest at the end of each 3:00 window. Use weights that allow the Thrusters to be UB, and the Burpees are just regular ole’ down and up.

(Wellness WOD)

Every 4:00 for 12:00
15/12 Calorie Bike, Row, or Ski
12 DB or KB Thrusters
12 Burpees

Competitor Extra

For Time:
30 Burpee Muscle Ups (Optional – in a Vest 20/14)
-The Burpee MU is a great tool to teach you how to jump into the first rep of a set over and over. Not to mention the extra press out of the bottom of the burpee should force you to be extra efficient on the Dip kip.