Thursday 09.21.23

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

Warm Up (Min 0-12)

1:00 on Machine
:30 Dead Hang
1:00 on Machine
:30 Kip Swings
1:00 on Machine
:30 Strict Pull Ups

Get Min (18-42)

Every 2:00 Until Failure
12/9 Calorie Bike, Ski, or Row
5 Strict Pull Ups*
*Add 1 Pull Up to each round until failure or cap

**24 Min Cap

ATHLETE NOTES:
Even though this is a “to failure” workout, you want to set yourself up to get at least 8 out of the possible 12 rounds in before reaching your limit. You should be willing to push the machine to finish in under 1:00 each time, then chip away at your strict pull up/ring rows/ assisted pull ups until the fatigue becomes a bit too much.

WELLNESS WOD

Every 2:00 for 16:00
12/9 Calorie Bike, Ski, or Row
8 Strict Pull Ups/Ring Rows

Quality Time (Min 48-55)

AMRAP 7:
10 DB Floor Press
10 V-Ups

ATHLETE NOTES:
Athlete picks the weight on the Floor Press, hopefully something that can be done for multiple UB sets of 10 reps. Use the standard of touching your feet on each V-Up rep

Competitor Extra

DBL KB Front Rack Lunge
100′ x 4
At least 50′ increments UB
You pick KB weight
– Rest 3:00 –

ATHLETE NOTES:
This will end up being more taxing on the upper body and midline than your legs. Your legs will feel it bad two days later :)… Challenge yourself a bit here!