Monday 10.16.23

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

Warm Up (Min 0-12)

3 Rounds:
100m Run
10 V-Ups
:20 HS Hold w/ Negative at the end

Get Fit (Min 20-36)

3 Rounds:
20 OH Reverse Plate Lunges 45/25
15 Toes to Bar
20 OH Reverse Plate Lunges 45/25
15 Handstand Push Ups
*16 Min Cap

ATHLETE NOTES:
Grab and plate with two hands and extend your arms FULLY overhead. Elbows should be locked out with active shoulders throughout. Reverse Lunges are in place and should be alternating. The Lunges should be UB sets, but you can break up the gymnastics as much as needed to avoid burning out.

WELLNESS WOD

3 Rounds:
20 Reverse Lunge Steps
15 Sit Ups
20 Reverse Lunge Steps
15 Push Ups

Get Strong (Min 44-54)

Back Squat
Every 2:00 for 10:00
3 Reps

ATHLETE NOTES:
The first two sets should be moderate but “working weights”. The final 3×3 should be a heavy challenge – especially the last set.

Competitor Extra

3x AMRAP 3 / 1:30 Rest
5 Double DB Deadlift 50/35s
5 Double DB Thrusters 50/35s
10 Push Ups

ATHLETE NOTES:
The small sets should allow you to maintain intensity for most of each 3:00 window. See if you can connect the 5+5 DB reps early on, then break up the Push Ups if needed.