Tuesday 09.05.23

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

Warm Up (Min 0-12)

400m Run
– then –
Dynamic WU:
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch

Get Fit (Min 18-32)

For Time:
40 Burpee Box Jump Overs 24/20″
60 KB Swings 53/35
40 Burpee Box Jump Overs 24/20″
*16 Min Cap

ATHLETE NOTES:
The goal is to get in a rhythm and try to keep moving smooth from start to finish. Break strategically.

WELLNESS WOD

For Time:
25 Burpee Box Step Overs 20″
50 KB Swings 53/35
25 Burpee Box Step Overs 20″

Get Strong (Min 44-56)

1 Strict Press + 2 Push Press + 3 Push Jerk Complex
Every 2:00 for 12:00 Complete
*Build across sets

ATHLETE NOTES:
For most (but not all) the limiting factor will be your 1RM press. But for many athletes just being able to switch movement patterns throughout a complex can be a challenge. The focus should be on quality movement over heavier weights today!

Competitor Extra

AMRAP 18:
250/200m Row
1 Legless Rope Climb + 1 Rope Climb
(each round, add one more standard rope climbs following the Legless Rep, Ex: 1+1, 1+2, 1+3, etc..)

ATHLETE NOTES:
There is no sense in Rowing fast. That will only force you to rest longer on some of the bigger Rope Climb sets. Instead just try to be ultra efficient with your stroke. This should have you focusing on the leg drive and needing minimal grip and pull with the arms.