GROUP CLASS WORKOUT
Warm Up:
2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups
Strength:
Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups
Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions
Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges Each leg
Metcon:
Dynamic:
10 Rounds For Time (Partner)
Alternate Rounds
3 Cleans 135/95
7 DB Thrusters @35/20
Sprint Workout!
Foundational
10 Rounds For Time (Partner)
Alternate Rounds
6 KB Swings
6 DB Thrusters
Sprint Workout!
Mobility:
Pre – Anterior Compartment Smash (pg. 264)
Post – Super Couch (pg. 331)
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups
Strength:
8×3 Touch and go power cleans
Metcon:
3 Rounds of:
4 Minute AMRAP
6 Front Squats @155/105
10 DB Snatches @65/40
Rest 1 Minute
Mobility:
Partner hamstring smash