Thursday 12.14.23

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

Warm Up (Min 0-12)

10 Air Squats
4 Burpees
10 Lunge Steps
4 Burpees

Get Fit (Min 19-34)

For Time:
75 Wall Balls 20/14
30 S-DB Overhead Lunges(stationary) 50/35
50 Wall Balls
20 S-DB Overhead Lunges
25 Wall Balls
10 S-DB Overhead Lunges
*15 Min Cap

Your legs will be working non-stop but it’s most likely your shoulders become the limiting factor here. Break the WB up long before that feeling of approaching failure starts to set in. The S-DB OH Lunges are in place and can be a forward or reverse step. Split the reps between arms close to evenly, and switch as often as you would like. You’re half way done after the first round, so try to make sure you’re going to finish that long before the halfway mark to the time cap.


For Time:
60 Wall Balls (any weight)
30 S-DB Lunges 35/20 (stationary) & (hold any way)
40 Wall Balls
20 S-DB Lunges
20 Wall Balls
10 S-DB Lunges

Get Strong (Min 41-56)

Back Squat
Every 3:00 for 15:00
5 Reps

Complete 2 sets of 5 at your “opening weight” (not a warm up weight), 2 sets at a working weight, then 1 challenging set of 5 to finish up.

Competitor Extra

For Time:
250/200 Calorie Bike Erg
Every 2:00 until completion (inc 0:00)
10 Toes to Bar
*24 Min Cap
This is a longer aerobic piece, where you need to find a pace that you can maintain just out of your comfort zone. The TTB should be UB for as long as possible, and your transitions between the bike and bar should be lightning fast.