Friday 08.11.23

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

Warm Up (Min 0-12)

3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks

Get Fit (Min 20-36)

3 Rounds
200m Run
21 Chest to Bar Pull Ups
200m Run
30 Alternating DB Lunges 50/35
*16 Min Cap

ATHLETE NOTES:
You can hold the DB any way, farmers, front rack, back rack, etc. Lunges can be walking or in place. Don’t be afraid to push the in-gym movements and pace the runs to get back in control.

Wellness WOD

3 Rounds
200m Run
15 Pull Ups (any variation)
200m Run
20 Alternating DB Lunges 35/20

Get Strong (Min 42-54)

Pause Back Squat
Every 2:00 for 12:00
3 Reps w/ :02 pause in the bottom

ATHLETE NOTES:
Control the descent into the bottom and pause to remove any bounce out of the hole. This will allow you to focus on balance in the mid foot and bracing throughout. Don’t worry if your triple doesn’t end up being super heavy.

Competitor Extra

2 Rounds
5-4-3-2-1
Front Squat 205/145
Bar Facing Burpee
– Rest 3:00 –
*12 Min Cap

ATHLETE NOTES:
This workout is mostly about how fast you’re willing to pick the barbell back up over and over. The transition to that first clean of each set will set the tone.