Tuesday 08.22.23

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

Warm Up (Min 0-12)

3 Rounds
1:00 on Machine
15 Air Squats
15 Hollow Rocks

Get Fit (Min 18-38)

5 Rounds
:30 on / :30 off
Calories on Echo/AAB (or Row)
DB Goblet Squats 50/35
Double Unders
DB Snatch 50/35

ATHLETE NOTES:
Each :30 interval should be “moderate to high intensity” but not a sprint. The recovery time is not enough to sustain you across 18 efforts. If there are not enough bikes athletes can start on different stations and rotate through. Row or Ski is also a fine alternative.

WELLNESS WOD

5 Rounds
:30 on / :30 off
Calories on Echo/AAB (or Row)
Air Squats
Single Unders
Push Ups

Get Strong (Min 44-56)

Back Squat
In 12:00 Complete
5×5

ATHLETE NOTES:
The first two sets can be on the lighter side, building to three challenging, working sets of 5. Keep rest to a minimum on the first couple sets to ensure yourself time to move decent weight later on.

Competitor Extra

Yoke Carry / Sandbag Carry / Farmer’s Carry
8 Rounds
:20 On :40 Off
Accumulate total distance

ATHLETE NOTES:
Choose one of the carry options and go heavy!