Thursday 10.19.23

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

Warm Up (Min 0-12)

200m Run
– then –
Dynamic WU:
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch
– then –
200m Run

Get Fit (Min 18-42)

6 Rounds:
200m Run
4 Wall Walks
200/175m Row
16 DB Box Step Ups 24/20″ 50/35
24 Min Cap

ATHLETE NOTES:
Try to stay around 1:00 on both monostructural movements. Try to cycle the Wall Walks FAST! Don’t hang out at the top and take as few steps on your hands as possible to get the rep done.

WELLNESS WOD

AMRAP 20
200m Run
4 Wall Walks (can use partial ROM)
200/175m Row
16 DB Box Step Ups 20″ 35/20

Quality Time (Min 46-56)

Seated Alternating Double DB Strict Press
In 10:00 Complete
5×12

ATHLETE NOTES:
Start with both DBs pressed OH, then alternate lowering and pressing one DB at a time. One will always be locked out overhead. 6/side per set. DBs can fluctuate in weight as needed. IF DBs are not available complete 5×10 Barbell Z-Press

Competitor Extra

DB/KB Turkish Get Up
5×4/per arm
Rear Foot Elevated Split Squat
5×10/per leg

ATHLETE NOTES:
Superset the two movements You can weight the splits squat with a goblet hold or a back rack with a bar