Thursday 11.02.23

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

Warm Up (Min 0-12)

2 Rounds:
30 Plate Jumps
10 R-Arm DB Press (light)
100m Run
10 L-Arm DB Press (light)

Get Fit (Min 17-42)

AMRAP 25:
100m Run
10 Double Unders
10 Strict Press 95/65
200m Run
20 Double Unders
10 Strict Press
300m Run 30/10
400m Run 40/10
etc…

ATHLETE NOTES:
The Run increases by 100m each round, to give more and more time for your shoulders to recover from the DU and Press each round. Feel free to really push that run pace for the first handful of rounds and break up the Press as needed.

WELLNESS WOD

AMRAP 25
100m Run
20 Single Unders
10 DB Z-Press 50/35s
200m Run
40 Single Unders
10 DB Z-Press
300m Run 60/10
400m Run 80/10
etc…

Quality Time (Min 48-56)

Alternating Tabata intervals
8 Rounds
(:20 on :10 off)
Alternating S-Leg V-Ups
Renegade Rows

ATHLETE NOTES:
The Flow looks like this: :20 of Alt S-Leg V-Ups, :10 rest/transition, :20 Alternating DB Rows from a tall plank position (go light-ish for a chunk of reps), :10 rest/transition – 8 times each movement.

Competitor Extra

Every 5:00 until failure
15/12 Calorie Ski (or Row)
15/12 Calorie Bike Erg (or Air Bike)
*Add 5/4 Calories every round

ATHLETE NOTES:
This should end up being a 20-30 minute piece depending on your ability on these machines. You can also plan ahead and scale the calories to give yourself as much time on this couple as you would like.