Monday 08.14.23

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

Warm Up (Min 0-12)

3 Rounds
10 Calorie Row
10 Kip Swings / Pull Ups
5 Burpees

Get Fit (Min 22-37)

AMRAP 15
25/20 Calorie Row
5 x (1 Toes to Bar + 1 Bar Muscle Up)

ATHLETE NOTES:
Each gymnastics rep is a mini complex, 1 TTB + 1 BMU. You don’t do all 5 TTB then all 5 BMU. But you can do as many in a row as you would like. The TTB forces you to adapt your Muscle Up kip and timing! You can do a TTB + Pull Up version if you don’t have bar muscle ups. Other options are available in the Wellness WOD also.

Wellness WOD

AMRAP 15
25/20 Calorie Row
15 Ab Mat Sit Ups
10 Box/Bench Dips

Get Strong (Min 44-56)

Front Squat
Every 2:00 for 12:00
3 reps

ATHLETE NOTES:
First three sets should be moderate in weight, last three sets should be heavy/challenging.

Competitor Extra

2 Rounds
20/15 Calorie Echo Bike
100′ Sandbag Carry 150/100
:30 Rest
20/15 Calorie Echo Bike
10 Sandbag over Shoulder
:30 Rest
20/15 Calorie Echo Bike
100′ Sandbag Bear Hug Lunge
:30 Rest
*18 Min Cap

ATHLETE NOTES:
Go through each couplet once w/ :30 rest between, then repeat. The 100′ distances should be competed in 25′ increments.