Thursday 09.28.23

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

Warm Up (Min 0-12)

3:00 on Machine of Choice
4 Rounds
:10 HS Hold
:10 Dead Hang

Quality Time (Min 16-24)

HS Walk Efficiency

ATHLETE NOTES:
A simple progression could include:
– HS Hold
– HS Shoulder Taps
– HS Walk a few feet from the wall
– HS Walk w/ spotter
– HS Walk attempts
– HS Walk + Pirouette

Get Fit (Min 30-52)

AMRAP 22:
Climb the Ladder
100m Row (Ski or Run also acceptable)
10′ HS Walk or 1 Wall Walk (per 10′)
200m/20′, 300m/30′, 400m/40′, etc..

ATHLETE NOTES:
This is designed to be a longer aerobic based piece. However, there is nothing wrong with mixing in HS Walk attempts if you’re just learning the movement during a workout like this. Just set a limit to how many attempts you take before you move on. For example on the round of 30′ you might limit yourself to 4 attempts or :60 of effort before heading back to the row. Just don’t get stuck.

WELLNESS WOD

AMRAP 22
Climb the Ladder
100m Row or Run
1 Wall Walk
200m/2, 300m/3, 400/4, etc..

Competitor Extra

Deadlift
5×10

ATHLETE NOTES:
You can stand up fast but use :03 tempo to the ground on EVERY rep. Focus on perfect reps instead of weight.