Tuesday 10.31.23

Class Times:
5:30am
11:30am
4:30 & 5:30pm
*** NO 3:30 or 6:30pm class tonight ***

HAPPY HALLOWEEN!

Warm Up (Min 0-12)

4 Rounds
:30 on :30 off
Bike for Calories (increase intensity each effort)
– then –
2 Rds of:
10 PVC pass-throughs
10 Push Press (Empty Bar)

Get Fit (Min 20-37)

AMRAP 8
10/7 Calorie Bike
10 Push Press 95/65
10 Box Jump Overs 24/20″

– Rest 2:00 –

For Time:
30/21 Calorie Bike
30 Push Press 95/65
30 Box Jump Overs 24/20″
*17 Min Cap

ATHLETE NOTES:
You’ll want to find a steady pace for the 8 Min AMRAP, but once the AMRAP ends and the rest period is over, you should turn up the intensity to finish the chipper portion as fast as you can.

WELLNESS WOD

AMRAP 8
10/7 Calorie Bike
10 DB Push Press 35/20s
10 Box Jumps

– Rest 2:00 –

For Time
30/21 Calorie Bike
30 DB Push Press
30 Box Jumps

Get Powerful (Min 44-56)

Push Press + Push Jerk
Every :90 for 12:00
2+2 Reps
*Build across sets

ATHLETE NOTES:
The limiting factor will obviously be your Push Press, but that doesn’t mean this won’t get challenging on those last two reps. Keep the strong dip drive, but as that fades get ready to push yourself under the bar fast!

Competitor Extra

6 Rounds
:30 on :30 off
Max Double Unders
Max Russian KB Swings 70/53

ATHLETE NOTES:
We do Russian KB Swings for two reasons. First, when done right they are typically more “explosive” than the American Swing. And with that, they become more metabolically demanding. You also cycle more reps with the range of motion cut down. :30 is a brutal amount of time to perform heavy Russian swings. The Jump Rope is just in there to work on skills under fatigue.