Thursday 08.10.23

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

Warm Up (Min 0-12)

2 Rounds
200m Run
10 Pike Push Ups
15 Air Squats

Get Fit (Min 20-41)

From 0:00-6:00
400m Run
15 Seated Strict Press 125/85
Max Calories on Machine of Choice
– 1:00 Rest –
From 7:00-12:00
300m Run
12 Seated Strict Press 125/85
Max Calories on Machine
– 1:00 Rest –
From 13:00-17:00
200m Run
9 Seated Strict Press 125/85
Max Calories on Machine
– 1:00 Rest –
From 18:00-21:00
100m Run
6 Seated Strict Press 125/85
Max Calories on Machine

ATHLETE NOTES:
Seated Press can be w/ Barbell or DBs (think Z-Press) – and can be out or a rack or off the floor. Machines can be anything available, even if you have to transition a distance to get to the machine there is plenty of time. Also, Burpees can be in place of Machine calories.

Wellness WOD

4 Rounds
200m Run
10 Seated DB Press
15/12 Calories on Machine of Choice
– 1:00 Rest –

Quality Time (Min 49-56)

In a 7:00 window, accumulate as much time as possible in a Ring Support
Advanced = 3 Max Effort Attempts
Intermediate = 4 Max Effort Attempts
Novice = 5 Max Effort Attempts

ATHLETE NOTES:
Hold those rings tight to the body! If you need spotter support to get some time above the rings, take it!

Competitor Extra

Muscle Snatch
Touch and Go
5-5-3-3-3-3
*Build across sets

ATHLETE NOTES:
This is an excellent drill/exercise to make sure you’re using as much leg drive as possible. Keep the bar close and turn over quick in the receiving position!