GROUP CLASS WORKOUT

Warm Up:
2 minute machine
90 second banded hip capsule (each side)
3 Rounds:
15 air squats
15 banded good mornings
Finish with:
20 leg swings
15 PVC pass throughs

Strength: Back Squat (every 1:30)
Welded: 5×5 @70%
Welded Lean: no strength

MetCon:
Welded:
7 minute AMRAP
3 power snatch (95#/65#)
3 overhead squats (95#/65#)
*Add 1 rep every round (3, 3, 4, 4, 5, 5…)
Scaled: power cleans, front squat

Welded Lean:
35 minute AMRAP
70/55 calorie bike
30 kettlebell hang high pull (35#/26#)
10 burpees

 

SKILLS (Midtown 4:30PM)
Core Work

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
Ski Team Game
2 Rounds:
20 sit ups
15 KB swings
10 PVC pass throughs
5 burpees
Finish with:
1 minute banded overhead distraction (each side)
1 minute lat smash (each side)

Skill of the Month: Toes to Bar & Chest to Bar Pull Ups
Max reps toes to bar
Max reps chest to bar pull ups

MetCon:
Tabata Machines
8 Rounds
20 seconds work/10 seconds rest row
2 minute rest
8 Rounds
20 seconds work/10 seconds rest bike
2 minute rest
8 Rounds
20 seconds work/10 seconds rest ski