Friday 9.15.23

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

Warm Up (Min 0-12)

2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar) 10 Kang Squats (empty bar)

Get Strong (Min 20-35)

Back Squat
In 15:00 Complete:
10-10-10
ATHLETE’S NOTES:
We are lifting first today! You’ll need to get in a few warm up sets in before your 3 “working sets” of 10. Build to a single heavy/challenging set. This will more than prime you to move the barbell easier during the Air Force WOD to follow!

Get Fit (Min 45-57)

“Air Force” WOD
For Time
20 Thrusters 95/65
20 Sumo DLHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
EMOM including 0:00, 4 Burpees
12 Min Cap

ATHLETE’S NOTES:
Today we have the classic Air Force WOD. To get a solid time and not get stuck in a Burpee vortex, you actually want to come out hot in this WOD. Many athletes will finish the Thrusters and try to grab a couple Sumo DLHP before hitting their second set of Burpees. You have a 10 minute cap so you need to at least finish your Burpees and 10 barbell reps each minute. Scale the weight to something that allows you to crush this piece!

WELLNESS WOD

For Time:
20 S-DB Thrusters
20 S-DB Sumo DL
20 S-DB Push Jerks
20 S-DB Hang Snatch
20 S-DB Front Squats EMOM including 0:00, 4 Burpees

Competitor Extra

EMOM 15:
15 Toes to Bar
10 DB Bench Press (you pick weight)
15/12 Calorie Ski
Rotate movements on the minute

ATHLETE’S NOTES:
This will be a decent challenge to maintain across even just 15 minutes. Feel free to scale back the reps on any or all movements. Or, just stop and rest/ transition at the :45 of each minute.