Thursday 07.27.23

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

Warm Up (Min 0-12)

3:00 Slow Row
1:00 Single Unders
1:00 Plank Hold

Get Fit (Min 20-36)

Tabata Intervals
8 Rounds
:20 on :10 off
Row for Calories
Double Unders
Ab Mat Sit Ups (or V-Ups)
Burpees to Target 6″

ATHLETE NOTES:
Complete all 8 rounds on one movement before switching to the next. Be set up to go as there is no extra rest between movements. Score is lowest rep count on each interval just like transitional tabata intervals.

Wellness WOD

Tabata Intervals
8 Rounds
:20 on :10 off
Row for Calories
Single Unders
Ab Mat Sit Ups
Burpees

Quality Time (Min 45-51)

For Time:
30 “Manmakers”
Each rep =
DB Push Up
R-Arm Row
L-Arm Row
Squat Clean Thruster
*6 Min Cap

ATHLETE NOTES:
Choose a pair of DBs that allows you to keep moving for at least a full rep every :10 or so.

Competitor Extra

1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean
Every 2:00 for 16:00
1 Complex

ATHLETE NOTES:
Start light and build to 3 heavy sets.