Thursday 08.31.23

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

Warm Up (Min 0-12)

AMRAP 5
100m Run
10 Air Squats
10 Walking Lunge Steps

Quality Time (Min 18-25)

Double Under Efficiency

ATHLETE NOTES:
This is just some basic skill work and continuation of the warm up. A few pointers: DU – establish the “bounce” rather than a pike or donkey kick, tuck the elbows back next to the body, focus on spinning rope with wrist/forearm.

Get Fit (Min 32-52)

50-30-10
Air Squats
Hollow Rocks
Lunge Steps
Calorie Row
*20 Min Cap

ATHLETE NOTES:
This is a steady moving aerobic piece. Nothing has to be super fast or intense, just non-stop with whatever pace can be managed.

Competitor Extra

Narrow Grip Overhead Squat
10-10-5-5-3-3-3

ATHLETE NOTES:
Take the bar out of the rack and bring your hands in closer than your Snatch grip, OR from the floor wide grip clean + jerk into OHS