Tuesday 07.11.23

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

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 Fit (Min 22-52)

50-40-30-20-10
Wall Balls 20/14
25-20-15-10-5
Burpees
10-10-10-10-10
Back Squats (use rack)
*30 Min Cap

ATHLETE NOTES:
Everything has been accounted for in the time cap. Reps, transitions, a bit of rest before a Back Squat set, and time for quick weight changes. If you don’t challenge yourself on the 5×10 Back Squat, you’ll be done pretty quick. If there are not enough racks for each athlete, you can stagger the start by 2-3 minutes and have athletes of similar abilities share a rack/bar. This workout is a longer calculated steady moving piece, consistent effort is far more important than your finishing time.

Wellness WOD

40-30-20-10
Wall Balls (any weight)
20-15-10-5
Burpees
10-10-10-10
KB Goblet Box Squats (any weight)
*30 Min Cap

Competitor Extra

AMRAP 12
16/12 Calorie Bike, Ski, or Row
6 Pull Ups + 4 CTB + 2 Bar MU

ATHLETE NOTES:
The goal is to complete each gymnastics complex UB. Modify the reps to give yourself a chance more than once. The machine is just a break from the complex.