Monday 12.04.23

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

Warm Up (Min 0-12)

30 Calorie Row
– then –
12-9-6-3
V-Ups
Air Squats

Get Fit (Min 18-36)

Climb the Ladder
AMRAP 18:
1 Toes to Bar
2 Front Squats 95/65
4/3 Calorie Row
2/4/8(6), 3/6/12(9), 4/8/16(12), etc…

ATHLETE NOTES:
You’ll be able to keep moving for a very long time. Stay UB on both the TTB and Squats for as long as possible. The Row pace will be dictated by heart rate and a little bit of grip. Don’t row so fast that it becomes detrimental to the other two movements.

WELLNESS WOD

AMRAP 18:
10 Sit Ups
15 Goblet Squats (any weight)
20 Calorie Row

Get Strong (Min 44-54)

Back Squat
EMOM 10
1 Rep
*Build across sets

ATHLETE NOTES:
Complete 1 rep OTM, increasing the weight gradually each rep as long as everything feels good! If you get to a point where you don’t want to increase weight, just try to maintain the same weight across the remaining reps.

Competitor Extra

5 Rounds
:30 on :30 off
Freestanding HS Hold
Hanging L-Sit Hold

ATHLETE NOTES:
Accumulate time during your :30 working windows. Alternate between the HS and L-Sit each minute