GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Air Squats
5 Single Leg KB RDL (each side)
Coaches Choice
MetCon:
Build:
6×3 Min. Alt. AMRAPs
AMRAP 1
3 Power Snatches (75#/55#)
9 Cal. Bike
AMRAP 2
3 Push Press (75#/55#)
9 Cal. Bike
*1 minute rest after each AMRAP
Welded:
6×3 Min. Alt. AMRAPs
AMRAP 1
3 Power Snatches (115#/75#)
9 Cal. Bike
AMRAP 2
3 Push Press (115#/75#)
9 Cal. Bike
*1 minute rest after each AMRAP.
Warrior:
6×3 Min. Alt. AMRAP’s
AMRAP 1
3 Power Snatches (135#/95#)
9 Cal. Bike
AMRAP 2
3 Push Press (135#/95#)
9 Cal. Bike
*1 minute rest after each AMRAP.
LEAN GROUP CLASS WORKOUT
Warm Up:
3 Rounds
10 Air Squats
5 Single Leg KB RDL (each side)
Coaches Choice
MetCon:
Partner WOD
For Time:
3K Row
50 Box Jumps
3 minute rest
3K Ski
50 Box Jumps
Rest 3 minutes
1K Row
1K Ski
35 Minute Time Cap