Thursday 11.09.23

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

Warm Up (Min 0-12)

3 Rounds
:60 Steady Row
:30 Tall Plank Hold

Quality Time (Min 16-24)

GHD/V-Up/Ab Mat Sit Up Efficiency

ATHLETE NOTES:
Spend time getting familiar with the GHD, how to set it up, and how to perform reps correctly by using the quads to fire the hips and sit up. Perform a very small dose of reps (2-3 sets of 5-10 reps) especially for inexperienced athletes. If no GHD is available for class, practice the QF standard for V-Ups (hands and feet leave floor at the same time, hands touch feet, legs and feet remain together) 3-4 sets of 5-10 reps. Lastly, the correct way to do an Ab Mat Sit Up is by keeping the hips on the ground throughout – almost nobody does these correctly, both defeating the purpose of the mat and leading to the rub/burn on the lower back.

Get Fit (Min 34-54)

5x AMRAP 3 / 1:00 Rest
20/16 Calorie Row
20 Wall Balls 20/14
Max V-Ups or Sit Ups

ATHLETE NOTES:
The Row & Wall balls should take roughly a minute with transitions, leaving you around a minute to accummulate V-Ups. If you’re not getting at least :30, scale the rep scheme back by a couple reps per movement, or maybe even use a lighter wall ball!

WELLNESS WOD

Every 4:00 for 20:00
16/12 Calorie Row
16 Wallballs (any weight)
16 Ab Mat Sit Ups

Competitor Extra

Run
3mi

ATHLETE NOTES:
Try to increase your pace a bit each mile. Start out very comfortable and build gradually.