Thursday 11.30.23

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

Warm Up (Min 0-12)

4 Rounds
:30 on :30 off
Row for Calories
– then –
2 Rds
10 light KB swings
10 Bodyweight box step ups

Get Fit (Min 20-40)

Every 2:00 for 20:00
20/15 Calorie Row or Bike
then
Max KB Swings 53/35
or
Max KB Box Step Ups 24/20″ 53/35

ATHLETE NOTES:
In the first 2:00 you’ll complete your Calories then Max KB Swings, the next round you’ll do Max KB BSU instead. 5 Rounds of each KB movement, alternating. You should complete your Calories on the machine in about 1:00 and no more than 1:15, otherwise, scale the Calories.

WELLNESS WOD

Every 2:00 for 20:00
16/12 Calorie Row or Bike
then
Max KB Swings 35/26
or
Max KB Box Step Ups 20″ 35/26

Quality Time (Min 47-55)

EMOM 8
Min 1 – Tall Plank Hold
Min 2 – Wall Sit

ATHLETE NOTES:
Accumulate as much time as you can in each hold within the minute window. Break as needed and transition quickly.

Competitor Extra

5-4-3-2-1
Wall Walks
10-8-6-4-2
Alternating DB Snatch 70/50lb