GROUP CLASS WORKOUT
Warm Up:
2 min mahcine
2 Rounds: 10 pushups, 15 airsquats, 15 PVC pass throughs
Strength:
50 Banded Good Mornings 30 Plyo Push Ups (Clapping)
50 Banded Leg Curls 30 Strict DB Shoulder Press
(14 minute time cap)
Metcon:
Dynamic
Partner Workout
Buy In 5 Muscle Ups/15 Chest to Bar
2 Rounds
10 Cleans @155/105
40 Cals Alt Machine
Buy In 5 Muscle Ups/15 Chest to Bar
2 Rounds
10 Cleans @ 155/105
80 Double Unders
Cash Out 5 Muscle Ups/15 Chest to Bar
Foundational
Partner Workout
Buy In: 25 Ring rows
2 Rounds
30 Kb Swings
30 Cals Alt machine
Buy In: 25 Ringrows
2 Rounds
30 Kb Swings
160 Singles
Cash out: 25 Ring Rows
Mobility:
Pre – Banded Bully (pg. 268)
Post – Calf Smash on roller or kettle bell
COMPETITORS CLASS WORKOUT
Warm Up:
2 min mahcine
2 Rounds: 10 pushups, 15 airsquats, 15 PVC pass throughs
Strength:
Work to a heavy bear complex
Metcon:
3 Mins to complete:
2 Rounds of:
4 thrusters 100/65
8 toes to bar
*After every 3 mins increase reps by 2 more thrusters, 2 more toes to bar. Continue the pattern until you reach failure.