GROUP CLASS WORKOUT
Warm Up:
4 Rounds
6 Goblet Squats
15/12 Cal. Machine
Strength: Back Squat (2:00)
Build: 5×5
Welded: 5×3 (Heavy)
Warrior: 5×1 (90%)
MetCon:
Build:
12 Minute AMRAP
10 Pull Ups or 16 Ring Rows
20 Wall Balls (14#/10#)
*Decrease pull ups by 2 and WB by 4 reps each round and go up by 2 and 4 after getting to the bottom.
Welded:
12 Minute AMRAP
20 Pull Ups
20 Wall Balls (20#/14#)
*Decrease by 4 reps each round and go up by 4 after getting down to 4.
Warrior:
12 Minute AMRAP
20 C2B Pull Ups
20 Wall Balls (20#/14#)
*Decrease by 4 reps each round and go up by 4 after getting down to 4.
LEAN GROUP CLASS WORKOUT
Warm Up:
4 Rounds
6 Goblet Squats
15/12 Cal. Machine
MetCon:
3 Rounds
800 Meter Run
25 DL (115#/75#)
15 Lateral Burpees
50 AbMat Sit Ups
35 Minute Time Cap