In an effort to get everyone training together at the same time, we will be reducing the number of competitor coached classes. Tuesdays will always be with class unless otherwise noted. Monday, Wed and Friday AMs at 530am will remain competitor coached classes. Monday, Wednesday nights at 6pm and Fridays at 5pm will be the only coached competitor night classes. You are welcome to complete the programming at any other time during the day but encouraged to show up at the scheduled class times.
Warm-up
Row 500m
20 Kettlebell Deadlift
15 Russian Swings
10 American Swings
10 Push Press per side w/ Kettlebell
Skill
Rope Climbs
In 3 Minutes Complete
3 Legless Rope Climbs
Then AMRAP Rope Climbs
Rest 2 minutes
In 3 Minutes Complete
2 legless rope climbs
Then AMRAP Rope Climbs
Rest 2 minutes
In 3 Minutes Complete
1 Legless Rope Climb
Then AMRAP Rope Climbs
Open- 1 legless/interval
Strength
Push-press
Work up to a 10RM
WOD
Grip Test
“KB Biathlon”
500m Row
50 Kettlebell Swings (2,1.5)
500m Row
40 Kettlebell Swings
500m Row
30 Kettlebell Swings
-Every time you beak up the kettlebell swings complete a 250m row