GROUP CLASS WORKOUT
Warm Up:
3 lap run
30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees
Strength:
30 Chin Ups then SUPER SET:
4×15 Standing DB Upright Row Heavy
4×10 Lunges Each Leg Heavy
4×20 Oblique V-Ups Each Side
Metcon:
Dynamic
For Time:
50 Ab Mat Situps
40 Air Squats
30 Cals Row
20 T2B
10 Clean and Jerks 135/95
20 T2B
30 Cals Bike
40 Air Squats
50 Ab Mat Situps
Foundational
For Time:
45 Ab Mat Situps
35 Air Squats
25 Cals Row
15 K2E/V-Ups
20 KB Swings
15 K2E/V-Ups
25 Cals Bike
35 Air Squats
45 Ab Mat Situps
Mobility:
Pre – Anchored T-spine (pg. 238)
Post – Superfriend quad smash or foam roller quad smash
COMPETITORS CLASS WORKOUT
Warm Up:
3 lap run
30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees
Strength:
14 Power Cleans @80%
Accessory:
30 Glute Ham Raises
Metcon:
7 Min AMRAP
3 Squat Snatches 95/65
3 Toes to Bar
6 Squat Snatches
6 Toes to Bar
9
9
etc..
Mobility
Partner Quad and Calf Smash