GROUP CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds
10 OH Squats, 10 PVC pass throughs, 10 KB Swings
Strength:
8×2 TnG Power Cleans @80% (Every 50 Seconds)
Foundational: 3 Cleans
Metcon:
Dynamic
21-15-9
Lateral Burpees
Toes To Bar
Thrusters 95/65 (21)
Power Cleans 145/100 (15)
Front Squats 145/100 (9)
Foundational
21-15-9
Burpees
K2E/V-Up
DB Thrusters (21)
Kb Swings (15)
Goblet Squats (9)
Mobility:
Pre – Super Front Rack Mobilization
Post – Piriformis smash on lacrosse ball
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds
10 OH Squats, 10 PVC pass throughs, 10 KB Swings
Strength:
Find 1RM Deadlift off 6 Inch Blocks (14 Minutes)
Partner Super Set (8 Minutes)
4×6 Glute Ham Raises
4×12 Reverse Hyper
Partner Super Set
12×5 Shrugs (Use straps)
6 Strict Wide Grip Pull Ups
Metcon:
“Elizabeth”
Mobility:
Partner tricep smash