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