GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
6 Sets (Every 1:20)
2 Power Snatches+2 OH Squats
Foundational: 3 Power Snatches
Dynamic
Chipper For Time:
40 KB Swings 53/35
30 Cal Bike
20 Box Jumps 24/20
10 Thrusters @115/80
20 Box Jumps 24/20
30 Cal Row
40 Med Ball Slams 20/16
Foundational
Chipper For Time:
40 KB Swings 53/35
30 Cal Bike
20 Box Jumps 24/20
10 Thrusters @115/80
20 Box Jumps 24/20
30 Cal Row
40 Med Ball Slams 20/16
Mobility:
Pre – Banded Overhead Distraction (pg. 257)
Post – T-spine Smash (pg. 233)
ENDURANCE CLASS WORKOUT
Warm up
10 Mins of:
Even minutes – Wall Balls
Odd Minutes – 8 cals on bike
Metcon:
20 round of:
100m sprint
30 second rest
Core work:
AB Blaster 3000
MOBILITY CLASS
Shoulder pain and shoulder fixes
LADIES CLASS