Thursday 07.06.23

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

Warm Up (Min 0-12)

2 Rounds:
15 Band Pull Aparts (overhand)
100m Run
15 Band Pull Aparts (underhand)
:10 HS Hold

Quality Time (Min 16-24)

HS Walk Progressions

Coach will have various progressions for each athlete depending on skill level.

There are many ways to work on the HS Walk, one progression would go as follows: HS Hold, HS Shoulder Taps, HS Walk towards wall (2-3 steps then 5-6 steps), HS Walk w/ spotter, then full HS Walk attempts. Athletes can progress as far as they can before staying at the progression providing the most trouble.

Get Fit (Min 30-54)

AMRAP 24
15/12 Calorie Row, Ski, or Bike
20 Push Ups
200m Run
50′ HS Walk or 5 Wall Walks

ATHLETE NOTES:
This should be close to an EMOM for each movement – so around 6 rounds should be the goal, but a little under or over is fine. If you think any movement is going to take significantly over :60 (Push Up or HS Walk/WW) just play it safe and modify the reps or movement back before you start.

Wellness WOD

5 Rounds:
15/12 Calories on Machine of choice
15 Push Ups (any variation)
200m Run
3 Wall Walks

Competitor Extra

Power Clean
In 15:00 establish a Heavy T&G Triple

ATHLETE NOTES:
You don’t need to stick to Triples on the build, but sometimes taking the “ladder” approach (a set on the :90 increasing weight each time) works best to warm and prime for the heavy sets to come.