Wednesday 09.10.2019


Fitness/Performance/Competition

"WOW Air"

3 Rounds:

50 Air Squats

400m Run

30/24 Calorie Row

200m Weighted Run

The Open Starts THIS Friday! for the next 5 weeks we will follow the following schedule.

SKILL WORK THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses. Athletes will choose several movements to alternate between on the minute for 20 minutes. For those who want a little more structure, there will also be an alternate, low impact 20 minute EMOM programmed every week. – – – – – – – – – – – – – – – – – – – – – – – – – – – – – GAME DAY FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday. There will also be Performance and Fitness versions of the workout on Friday. – – – – – – – – – – – – – – – – – – – – – – – – – – – – – RE-DO MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar format.


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