GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
6×3 DL (Increase in weight) Every 1:15
Metcon:
Dynamic
18 Min AMRAP
30 Ab Mat Sit Ups
25 Cals
20 Total DB Snatches @50/35
15 TTB
10 Burpees to rig
Foundational
18 Min AMRAP
25 Ab Mat Sit Ups
20 Cals
20 DB Snatches
15 K2E/V-Ups
10 Burpees
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – Hamstring Smash on Lacrosse Ball
ENDURANCE CLASS WORKOUT
Warm up:
4 rounds of:
10 goblet squats
10 cals on bike
10 straight leg sit up
Metcon:
25 min EMOM of:
Every 2 and half minutes complete
150/120 meter row
8 burpees
Accessory:
5 mins of flutter kicks
MOBILITY CLASS
Dealing with back pain by myofascial release
LADIES NIGHT CLASS
Warm up:
TABATA on machine
3 lap run
TABATA Sit ups
Skills:
3 sets of
30 Banded tricep extensions
30 Face pulls
Metcon:
Partner WOD
“Venture Out”