Wednesday

Warm-up
Activate/Get Hot
AMRAP 4:00
:20 seconds of General Calisthenics (Jumping Jacks, Mountain Climbers, High Knees/Butt Kickers – Athletes Choice!)
15 Barbell Good Mornings
10 Single Arm Ring Rows (5 each side)
5 Hanging Knee Raises (From bar or rope)

Fitness & Performance (Weight)
Every 90sec x 5 sets:
4 Touch-and-Go Deadlifts (moderate weight for all 5 sets)
Metcon (Time)
FItness
5 Rounds For Time:
85 Single Unders
9 Hang Power Cleans (105/75)
3-6-9-12-15 Dumbbell Plank Rows (each arm)

Rest 1 Minute between each round

Metcon (Time)
Performance
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
3-6-9-12-15 Dumbbell Plank Rows (each arm) 50/35

[Rest 1 minute between each round]

Metcon (Time)
RX+
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs*

[Rest 1 minute between each round]
*Limited Ropes
"Pirate Rules" – First come, first served to the rope. Have athletes alternate climbs with each other.

Metcon
Stretch – 1:00 each
Couch Stretch
Child’s Pose
Calf Stretch on Post

BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets, 8-12 Reps:
Tempo Pull Ups (2 sec down, 1 sec at bottom, explode up)
Tempo Push Ups (same tempo)