GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
Back Squat (14 Minutes)
4 @75%, 3 @80%, 2×2 @85%, 8 @70%
Metcon:
Dynamic
Repeat WOD 9/9/14
12 Min AMRAP
15 DU
8 Box Jumps 24/20
5 Thrusters 95/65
Foundational
12 Min AMRAP
30 Singles
8 Step Ups
5 DB Thrusters
Mobility:
Pre – Banded Hip Extension (pg. 329)
Post – Hamstring Stretch With Bands On Your Back
ENDURANCE CLASS WORKOUT
Warm-up:
30/30 bike for 5 minutes
3 Rounds
10 air squats
10 v-ups
10 burpees
Endurance WOD
1 Mile Run
Then
3 Rounds
10 Back Squats @50%
200m Run
20 KBS
200m Run
SKILLS CLASS
15.5 Release and Breakdown
MOBILITY CLASS
15.5 Breakdown mobility style!!
LADIES CLASS WORKOUT
Warm-Up:
With Coach Kris “The Matt Chan Warm-Up”
Skill:
Ring Dips
WOD:
12 Min AMRAP
20 KB Swings
15Wall Balls
10 Sit-Ups
5 Push-Ups
2 Min rest
2 Min Max Double Unders/Singles