GROUP CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds
10 pvc goodmornings, 12 v-ups, 10 goblet squats
Strength:
12 Singles (Heavy snatch DL) Choose weight (Every minute)
Foundational: Moderate weight 12×3
Metcon
Dynamic
4 Rounds
90 sec MAX Effort
Row
45 second rest
2 min rest between machines
4 Rounds
90 sec Max Effort
Bike
45 second rest
Foundational
4 Rounds
90 sec MAX Effort
Row
45 second rest
2 min rest between machines
4 Rounds
90 sec Max Effort
Bike
45 second rest
Mobility:
Pre – Light Thoracic smash on roller
Post – Hamstring Stretch with band on the ground
COMPETITORS CLASS WORKOUT
Warm Up:
2 min machine
3 Rounds
10 pvc goodmornings, 12 v-ups, 10 goblet squats
Strength:
Find 1RM Strict Press
8×4 DB Chest Press
8×15 Band Pulls
Metcon:
Partner WOD – 3 Rounds
90 seconds on 40 seconds off of:
1.Max Muscle Ups
2. Max Alternating Pistols
3. Max HSPU
Rest 1 minute
2 Minutes Max Burpees Together