Friday 12.01.23

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

Warm Up (Min 0-12)

3 Rounds:
10 RDLs
50 Single Unders
10 Hang Muscle Cleans

Get Fit (Min 20-34)

5x AMRAP 2 / Rest 1:00
R1:
100 Double Unders
Max Hang Power Cleans 185/125
R2:
80 Double Unders
Max Hang Power Cleans
R3:
60 Double Unders
Max Hang Power Cleans
R4:
40 Double Unders
Max Hang Power Cleans
R5:
20 Double Unders
Max Hang Power Cleans

ATHLETE NOTES:
You won’t have much time in the first couple rounds on the Hang Cleans, so focus more on moving well and finding a style you can cycle reps with. Then in later rounds you can try to stick to that rhythm once you have more time. Don’t rush or get sloppy at any point. You should be able to complete sets of 5 at least to open each round of Cleans. Choose weight accordingly.

WELLNESS WOD

AMRAP 12:
50 Single Unders
10 Hang Power Cleans 75/55

Get Strong (Min 44-54)

Front Rack Reverse Lunges
Every 2:30 for 10:00
10 Reps

ATHLETE NOTES:
Alternate legs each rep. Your midline will likely be the limiting factor over leg strength, so focus on a solid rack position before starting the set. Keep control with each step back and avoid bouncing the knee off the ground.

Competitor Extra

3 Rounds:
5 Rope Climbs
50/40 Calorie Row
20 Lateral Burpees Over Rower
– 2:00 Rest –

ATHLETE NOTES:
You can try to push the pace on the Rope Climbs early on knowing you can take the first 15-20 Calories on the Row to bring your heart rate back in control. Then plan on spiking it back up with the Burpees to end each round. Use a two foot take off over the Rower, no stepping unless you’re “modifying” the workout.