GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
10 Sets Every 1:15
1 Front Squat @85% + 8 Heavy KB High Pulls
Lean: 6 Total Front Rack Lunges
Metcon:
Welded and Welded Lean
14 Minute AMRAP
Buy In: 60/50 Cal Row
10 T2B
10 Burpees
5 DL @225/155
Challenge:
Ski instead of Row
Mobility:
Pre – Hip and External Rotation (pg. 307)
Post – Scapula smash with lacrosse ball
OPEN GYM
8am to 9am
SKILLS CLASS
Explosive training
. Weighted box jumps
. Knee jumps
. High jumps
. Sprints
MOBS AND YOGS
Working on those tight hips/back and quads
LADIES CLASS NIGHT
Warm up:
250m row, 15 KB DL High Pulls, 150m Row, 10 Burpees
Skill of the month: Jerks
1 rep max from the rack
Metcon:
“Fight Gone Bad”
COMPETITION CLASS WORKOUT