GROUP CLASS WORKOUT
Warm Up:
1 minute banded front rack (each side)
5 minute AMRAP
10 PVC front squats (5 narrow, 5 wide)
8 PVC pass throughs
6 PVC good mornings
4 burpees
Strength: Front Squats (every 1:30)
Welded: 6×4 @75%
Welded Lean: no strength
MetCon:
Welded:
8 Rounds
2 minute AMRAP
5 box jumps (24″/20″)
5 chest to bar pull ups or 8 ring rows
1 clean (155#/105#)
Adv: (205#/135#)
1 minute rest
*Continue from where you left off.
Welded Lean:
3 Rounds
12 minute AMRAP
AMRAP #1
50 double unders
20 calorie row
10 burpees
2 minute rest
AMRAP #2
75 double unders
30 calorie row
15 burpees
2 minute rest
AMRAP #3
100 double edge
40 calorie row
20 burpees
Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position.
SKILLS CLASS: (Midtown 4:30PM)
Biceps & Triceps
LADIES NIGHT: (Midtown 6:30PM)
Warm Up:
Hungry Hungry Hippos
Skill of the Month: Muscle Ups
No skill work
MetCon:
DE Ladies Night “12 Days of Christmas”
1 sumo-deadlift high pulls (55#)
2 thrusters (55#)
3 push press (55#)
4 cleans (55#)
5 power snatches (55#)
6 kettle bell swings (35#)
7 pull ups
8 toes to bar
9 box jumps (20″)
10 double unders
11 burpees
12 overhead walking lunges (25#)