Thursday 06.29.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds:
100m Run
20 Alternating Lunge Steps
10 DB/KB Snatch

Get Fit (Min 18-38)

AMRAP 20:
Climb the Ladder
5 Calorie Assault Bike
10 KB/DB Box Step Ups 53/35 24/20″
10/20, 15/30, 20/40, etc…

ATHLETE NOTES:
Equally as important as the pace on the bike is the rhythm of your step up on to the Box.

(Wellness WOD)

AMRAP 20:
Climb the Ladder
5 Calories on Machine of choice
10 KB/DB Box Step Ups 35/25 20″
10/20, 15/30, 20/40, etc…

Quality Time (Min 46-50)

8 Rounds
:10 on :20 off
L-Sit Holds (Parallettes, Rings, Bar, etc..)

ATHLETE NOTES:
Athletes can choose any variation of the L-Sit they would like. Also, if you struggle with these, a S-Leg L-Sit is a good sub, :05 or so for each leg.

Competitor Extra

GHR w/ Plate
4×8
Back/Hip Extension w/ Plate
4×12
ATHLETE NOTES:
If you need extra momentum on the GHRs, do a hip extension straight into the GHR. The plate is also optional for those who are confident with both movements.