Tuesday 12.05.23

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

Warm Up (Min 0-12)

Dynamic WU:
25′ Knee Pulls
25′ Quad Pulls
25′ Lunge Steps
25′ Lateral Squats
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Duck Walk
25′ Inch Worms
25′ Spiderman Stretch

Get Fit (Min 21-33)

AMRAP 12:
7 Box Jumps 24/20″
5 Lateral Bar Burpees
3 Deadlift 245/165

ATHLETE NOTES:
The BJ and Burpees will fire up your legs before you even get to the Deadlifts. You’ll want to find a pace or rhythm that allows you to stay consistent on both movements while still completing the DLs in 1 smooth set.

WELLNESS WOD

AMRAP 12:
7 Box Jumps 20″
5 Burpees
3 Deadlift 135/95 (or less)

Get Strong (Min 40-52)

Deadlift
Every :90 for 12:00
3-3-3-2-2-2-1-1

ATHLETE NOTES:
These should be heavy sets, but only heavy to the point that your bracing and form stays intact. If you start to lose tension in the upper back or midline, stop building and stick to weights that allow you to complete the volume correctly.

Competitor Extra

5:00 Run for Distance
5:00 Ski for Distance
5:00 Row for Distance
then 3:00 each, then 1:00 each

ATHLETE NOTES:
This is not “Zone 2” work. Push to your maximum sustainable pace on all three movements. Transition very quickly, as there’s no built-in rest!