GROUP CLASS WORKOUT
Warm Up:
60 second banded front rack (each arm)
2 Rounds:
10 kettle bell swings
10 goblet squats
25 band pullups
10 PVC pass throughs
PVC Progression
2 Rounds:
5 deadlifts
5 hang power cleans
Strength: Power Clean (14 minutes)
Strength: find 1 rep max
Technique: 12×3 moderate weight
MetCon:
Welded:
5 minute AMRAP
max calorie bike
4 minute AMRAP
max burpee box jumps (24″/20″)
3 minute AMRAP
max power cleans (135#/95#)
2 minute AMRAP
max pull ups/ring rows
Adv.: 165#/115#, chest to bar pull ups
Welded Lean:
5 minute AMRAP
max calorie row
4 minute AMRAP
max wallballs (20#/14#)
3 minute AMRAP
max AbMat sit ups
2 minute AMRAP
max pull ups/ring rows
SPEEDFIT (Midtown 6AM)
Warm Up:
20 lunges
20 PVC good mornings
20 PVC pass throughs
20 air squats
10 burpees
30 double unders/60 singles
MetCon:
30-20-10
wall balls (20#/14#)
burpees
box jumps (24″/20″)