Friday 11.10.23

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

Warm Up (Min 0-12)

8 Lateral Bar Burpees
16 Air Squats
8 Lateral Bar Burpees
12 Empty Bar Front Squats
8 Lateral Bar Burpee
8 Front Squats w/ :02 Pause in bottom

Get Fit (Min 22-40)

For Time:
15 Burpee Pull Ups
15 Front Squat 135/95
15 Bent Over Rows (Barbell or DB’s, athlete choice) OR 20 Single-arm Ring Rows
– 2:00 Rest –
12 Burpee Pull Ups
12 Front Squat 135/95
15 Bent Over Rows (Barbell or DB’s, athlete choice) OR 20 Single-arm Ring Rows
– 2:00 Rest –
9 Burpee Pull Ups
9 Front Squat 135/95
15 Bent Over Rows (Barbell or DB’s, athlete choice) OR 20 Single-arm Ring Rows
*18 Min Cap

ATHLETE NOTES:
The Burpee Pull Up is about efficiency in terms of using your legs to assist the arms. You want to jump and use the upward momentum on the BPU to get your chin over the bar rather than jumping, then kipping.

WELLNESS WOD

For Time:
15 Burpees
15 Goblet Squats 53/35
15 Ring Rows
– 2:00 Rest –
12 Burpees
12 Goblet Squats 53/35
12 Ring Rows
– 2:00 Rest –
9 Burpees
9 Goblet Squats 53/35
9 Ring Rows

Get Strong (Min 46-56)

Front Squat
Every 2:00 for 10:00
3 Reps
ATHLETE NOTES:
You should be able to start well above your weight in the workout for the first 3 reps of the EMOM. Build gradually from there.

Competitor Extra

AMRAP 15
Climb the Ladder
5 Calorie Row
5 Knees to Elbows
5 Goblet Squats 70/53
10/10/10,
15/15/15, etc…

ATHLETE NOTES:
Both the KTE and Goblet Squats will get challenging after the round of 15. Use the Row as a way to keep the heart rate in control and continue to make progress.