Class Program

WARM UP

For Completion

GET FIT

Get Fit Min 18-33 Every 3:00 for 15:00 20/16 Calorie Bike, Row, or Ski 10 Deadlift 225/155 20 Crossover Single Unders -This piece should give you between :60-:90 to complete Crossovers at the end of each round. If that's not the case especially early on, scale back a few calories and the DL weight. (Wellness WOD) 5 Rounds 20/16 Calorie Bike, Row, or Ski 15 KB Swings 35/26 40 Single Unders 15 Min Cap

Deadlift

@ 1

COMP EXTRA

Competitor Extra For Time 100' Sandbag Hug Lunge Steps 150/100 9 Toes to Bar 75' SBH Lunge Steps 15 Toes to Bar 50' SBH Lunge Steps 21 Toes to Bar 25' SBH Lunge Steps 27 Toes to Bar 12 Min Cap -The SB Hug really challenges your midline and ability to breath through these reps. This will make the TTB more difficult than you might expect.

WARM UP

For Completion

GET FIT

Get Fit Min 18-28 For Time 10 Clean and Jerk 155/105 20 CTB Pull Ups 10 Clean and Jerk 15 CTB Pull Ups 10 Clean and Jerk 10 CTB Pull Ups 10 Min Cap -You should stick with all singles on the barbell. Grip will be one of the major limiting factors, and blowing that up at the start will just slow down everything else to come. (Wellness WOD) AMRAP 10 10 DB Hang Clean and Jerk 10 Pull Ups (any variation)

Push Press

@ 3

COMP EXTRA

Competitor Extra 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Wall Facing HSPU 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Strict HSPU -We are certainly going to finish your shoulders off here. You don't need to go for "max sets" on the HSPU variations. Just accumulate reps across all 6 rounds. QUALITY over quantity today.

WARM UP

For Completion

GET FIT

Get Fit Min 16-38 4x AMRAP 4 / 2:00 Rest 400m Run Max Wall Balls 20/14 in remaining time -As soon as you get back to your wall ball pick it up and hit an opening set - stopping just short of failure. Do what you can with the remaining time and don't be afraid to push! You have plenty of rest between rounds. Score is total WB. (Wellness WOD) Every 4:00 for 20:00 400m Run 1 Set of Wall Balls Rest remainder

Back Squat

@ 5

COMP EXTRA

Competitor Extra For Time 5 Rope Climbs 20 Front Squat 135/95 1:00 Rest 3 Rope Climbs 15 Front Squat 1:00 Rest 1 Rope Climb 10 Front Squat 10 Min Cap -Front Squat Cycling or Rope Climbs? Choose one of those two movements to focus on. Whichever movement needs the most work should be where you spend the majority of your energy.

WARM UP

For Completion

GET FIT

Get Fit Min 16-41 AMRAP 25 10 Calorie Row (or Ski) 10 DB or KB Box Step Ups 53/35 24/20" 100m S-DB or KB Farmers Carry 20/20/100m, 30/30/100m, etc... -Between hanging on to the Rower handle and the DB/KB your grip will be taxed by the middle of this piece. You'll want to find a way to hold the DB/KB during the step ups that doesn't require both hands. Switching back and forth during the step ups and farmers carry will keep you moving! For scoring - the 100m Farmers Carry counts as 1 rep. (Wellness WOD) AMRAP 25 20 Calorie Row, Ski, or Bike 20 Medball Box Step Ups 20/14 24/20" 100m Medball Carry

QUALITY TIME

Quality Time Min 47-56 Every 3:00 for 9:00 1 Max Set of DB Bench Press (should be 10-25 reps each set) -Watch out for the elbows flaring out too much. Think in terms of a Push Up position with the elbows in and the DBs in a "neutral position" (DBs the long way in line with the body, or 45 degrees at the most)

COMP EXTRA

Competitor Extra Every :90 for 15:00 10 Push Ups + 5 Strict Ring Pull Ups w/ :02 hold at top All in a weight vest -Focus on perfect reps and full range of motion for the Push Ups and Ring Pull Ups

WARM UP

For Completion

GET FIT

Get Fit Min 22-38 Every 4:00 for 16:00 200m Run 15 Box Jumps 24/20" 3 "Heavy" Power Snatch -There is plenty of time to warm up to a working Snatch weight before the workout starts. The build should be technique focused. You should also have time within the workout to adjust the load based on feel. (Wellness WOD) 4 Rounds 200m Run 15 Box Jumps 10 Double DB Hang Snatch (light enough to go UB)

Power Snatch

@ 3

FINISHER

Finisher Min 46-52 For Time 400m Run 40 Power Snatch 75/55 6 Min Cap -This is a sprint to finish off the day. Try to hang on to the Barbell for a huge opening set then chip away. This is all about fast and efficient barbell cycling. Choose a weight you are very confident with. (Wellness members can do a single DB snatch)

COMP EXTRA

Competitor Extra EMOM until failure "Death by" Ring Muscle Ups Min 1 - 1 Rep Min 2 - 2 Reps Min 3 - 3 Reps etc.. -If you don't think you'll get past the round of 5, switch the format to only increasing the reps every other minute: Min 1 - 1 Rep, Min 2 - 1 Rep, Min 3 - 2 Reps, etc.. If you need a different movement all together, consider a Jumping Muscle Up or just a Dip variation. Scoring is TOTAL Muscle Ups completed throughout.

WARM UP

For Completion

GET FIT

Get Fit Min 20-36 For Time 100 Double Unders 10 Squat Cleans 185/135 1:00 Rest 80/8, 60/6, 40/4, 20/2 16 Min Cap -For those still developing their Jump Rope skills, either put a limit on attempts per set or switch to singles. Cleans will be singles for most of this workout even with rest built in. (Partner WOD) AMRAP 16 Alternate Full Rounds 50 Double Unders 5 Squat Cleans 185/135

Squat Clean

@ 2

COMP EXTRA

Competitor Extra EMOM 16 6 Sandbag Over Shoulder 150/100 12 V-Ups 6 Thrusters 155/105 12 V-Ups Rotate OTM -This is a good chunk of volume on V-Ups, which will make the other movements harder than you might normally expect. You should have at least :20 of rest/transition in each minute window.