Monday 11.06.23

Class Times:
5:30am
11:30am
3:30, 4:30 & 5:30pm
** Reminder – No more 6:30pm classes **

Warm Up

3:00 Row
– then –
(Coach Led Hang Clean Work)
10 Front Squats (Empty Bar)
10 Hang High Pulls
10 Tall Hang Squat Cleans
10 Hang Squat Cleans

November Monthly Challenge – Baseline

*We will do this 2 more times(mid-month & month end) throughout the month to track our progress.
1:00 of Max Hang Power Cleans
Scaled – 95/65
Intermediate – 115/80
Rx – 135/95

Get Fit (Min 21-36)

For Time:
10/8 Calorie Row
2 Strict HSPU
2 Hang Squat Cleans 155/105
10(8)/4/4,
10(8)/6/6,
10(8)/8/8,
10(8)/10/10
*15 Min Cap

ATHLETE NOTES:
The Row is mostly there to bring you back in control each round. The first few rounds will be pretty fast. You should be done the round of 6 prior to the 7:00 mark to have any chance of finishing this workout. If Strict HSPU are a challenge, Box HSPU or Seated DB Press are both good modifications. And of course, scale the weight as needed to avoid singles at all costs.

WELLNESS WOD

For Time
10/8 Calorie Row
3 Push Ups
3 Hang DB Cleans Cleans 35/20s
10(8)/6/6,
10(8)/9/9,
10(8)/12/12,
10(8)/15/15

Get Strong (Min 44-56)

6 Rounds
:40 on 1:20 off
Max Front Rack Lunge Steps
As heavy as possible!

ATHLETE NOTES:
Grab a pair of DBs or KBs and either Lunge in place or cover distance in :40. Challenge yourself to heavy, focused lunge steps. Don’t go light and try to get more reps than the athlete next to you – this is strength work!

Competitor Extra

5 Rounds
50′ Sled Push (Heavy/March)
20 Alternating Pistols
2:00 Rest
*18 Min Cap

ATHLETE NOTES:
Drive 25′ feet out, turn the sled (for a quick break) and drive it back 25′. Complete the pistols immediately following the completion of the sled push. We want some serious leg burn before starting that rest period.