GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 SL Sit Ups
20 DUs
3 Rounds
10 Clean DL
5 Scap Pull Ups
Finish w/: 30 Heavy Russian KB Swings
MetCon:
Build:
20 Minute AMRAP “19.2″
5 Rounds
25 Hanging Knee Raises
50 Single Unders
15 Squat Cleans (95#/55#)
Squat Cleans
Round 2 = 13 @115#/75#
Round 3 = 11 @135#/95#
Round 4 = 9 @1555#/115#
Round 5 = 7 @185#/135#
Welded & Warrior:
20 Minute AMRAP “19.2”
5 Rounds
25 T2B
50 Double Unders
15 Squat Cleans (135#/85#)
Squat Cleans
Round 2 = 13 @185#/115#
Round 3 = 11 @225#/145#
Round 4 = 9 @275#/175#
Round 5 = 7 @315#/205#
GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 SL Sit Ups
20 DUs
3 Rounds
10 Clean DL
5 Scap Pull Ups
Finish w/: 30 Heavy Russian KB Swings
MetCon:
3 Rounds
3 Minute AMRAP
10 Air Squats
10 Jump Switch Lunges
10 Step Ups
1 Minute Rest
3 Minute AMRAP
10 Renegade Row (35#/20#)
10 Push Ups on DB
10 Cal. Bike
1 Minute Rest
3 Minute AMRAP
10 V-Ups
30 Mountain Climbers
10 Box jumps (24”/20”)
1 Minute Rest