GROUP CLASS WORKOUT
Warm Up:
20 medball slams, 1 min plank, 10 pushups, 20 v-ups, 20 PVC pass throughs
Strength:
6×4 Bench Press (Every 90 secs Increase in weight)
Metcon:
Dynamic:
18 Min Time Cap Repeat workout from 7/21
30 Wall Balls 20/14
20 Bar Facing Burpees
10 Cleans @155/105*
5 S2OH @155/105*
10 Cleans @155/105*
20 Bar Facing Burpees
30 Wall Balls 20/14
*Weightlifting class or coaches permission required
Foundational:
18 Min Time Cap
25 Wall Ball Thrusters
20 Burpees
20 KB Swings
10 DB Push Press
20 KB Swings
20 Burpees
25 Wall Ball Thrusters
Mobility:
Pre -Anterior Compartment Smash (pg. 264)
Post – Overhead Tissue Smash with roller (pg. 255)
SKILLS CLASS
Ring Muscle Up/Pull Up
Handstand Walks