GROUP CLASS WORKOUT
Warm Up:
1 min plank, 20 lunges
20 hollow rocks, 15 goblet squats
20 situps, 15 kb swings
Strength:
Front Squat 4×2 @ 80%, 1×6 @75%
Lean: Front Squat 4×6 @45% Every 1:20
Metcon:
Welded
14 Min AMRAP
Buy in: 50 Burpees
10 S2OH 95/65
10 Box Jumps 24/20
10 Front Squats 95/65
Welded Lean
14 Min AMRAP
Buy in: 40 Cal Bike
10 Front Rack Lunges 96/65
10 Burpees
10 Kb Swings 53/35
Mobility:
Pre – Hip & External Rotation (pg. 307)
Post – OH Tissue Smash (pg. 255)
OPEN GYM
8am to 9am Endurance WOD available
SKILLS CLASS WORKOUT
KB Snatches
GHD/GHR
2 min bike test
COMPETITORS CLASS WORKOUT