Friday 10.06.23

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

Warm Up (Min 0-12)

21-15-9
Air Squats
KB Sumo DL
Box Step Ups

Get Fit (Min 20-40)

Every 5:00 for 20:00
15 Alternating Pistols (or Air Squats)
15 KB Swings 53/35
15 Push Ups
15 Box Jump Overs 24/20″
15 Pull Ups

ATHLETE NOTES:
To make sure you can do this workout as written, you need to be able to average better than 1:00 per movement. You also probably want at least :30-:60 rest in each 5 min window as well. If you are the type to cycle things “more deliberately” consider doing 12s instead of 15s

WELLNESS WOD

Every 5:00 for 20:00
15 Air Squats
15 KB Swings 35/26
15 Push Ups
15 Box Jump Overs 20″
15 Pull Ups (any variation)

Get Strong (Min 45-57)

Front Squat
In 12:00 Complete
5-4-3-2-1

ATHLETE NOTES:
This is a low volume session, but that doesn’t mean you can’t get a decent set at 3, 2, and 1. Take some decent jumps based on feel.

Competitor Extra

Hip Extensions
5×12
+
Pendlay Row
5×10
+
GHR
5×6-8
ATHLETE NOTES:
Rest as needed and superset if possible. Make sure you know the difference between the Hip and Back Ext, Pendlay Row vs Bent Over Row, and GHRs vs Nordics…