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GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: Find 1RM Back Squat (15 Minute time cap)   Metcon: Dynamic  16 Min Time Cap 3 Rounds 400 Meter Run 7 Power Cleans @135/95 10 Burpee Pull Ups Foundational 16 Min TIme Cap 3 Rounds 400 Meter Run 14 KB Swings 8 Burpees to rig   Mobility: Pre – Hip Capsule External Rotation (Pg. 316) Post – Medial Shin Smash and Floss (Pg. 368)     COMPETITORS CLASS WORKOUT   Warm Up: 5 Min AMRAP 6 Goblet Squats, 10 V-Ups, 10 PVC Good Mornings   Strength: 12 Clean and Jerks @ 80%   Metcon: 2 Rounds40 Wall Balls10 DL@275/1902 Rounds400 Meter Run15 Snatches @115/80   Mobility: Banded OHRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, 1 minutes plank, 20 situps, 15 pushups 25 PVC Pass throughs   Strength: 7×3 Bench Press @75% Every 90 Seconds   Metcon: Dynamic 14 Min Time Cap 3 Rounds For Time: 10 Power Cleans @135/95* 40 Double Unders 15 Pull Ups *Coach approval needed Extra time for mobility use it!   Foundational 14 Min Time Cap 3 Rounds For Time: 15 KB Swings 100 singles 15 Ring Rows   Mobility: Pre – Anterior Compartment Smash (pg.265) Post – Overhead Tissue Smash (pg. 255)     SKILL’S CLASS Handstand Walking Pistols High Box Jump       Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% (Every 2 Minutes) Metcon: Dynamic 18 Minute AMRAP 16 Calories (Alt) 6 Chest to Bar Pull Ups 3 Cleans @135/95   Foundational 18 Minute AMRAP 14 Calories (Alt) 8 Ringrows 6 KB Swings   Mobility: Pre – 5 minute squat test Post – Adductor Smash with Bar     SKILL’S CLASS  Rope Climb “THE” Double Under Challenge  Read more

The deadline for the 4th workout of the Lurong challenge is approaching quickly!   Everyone participating in the Lurong Challenge must do their workout #4 today and have it submitted before midnight tonight!  We are currently are 2nd in the world in the challenge and want to keep up the good work, so please make sure to complete your workout today!  If you haven’t completed the workout please inform your class instructor and they will allow you to complete it during class. If you have any questions about the Lurong challenge or workout #4 please contact [email protected]     GROUP CLASS WORKOUT   Warm Up: 20 air squats, 10 burpees, 20PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings   Strength: 6×4 Push Press Increase in weight 90 secs   Metcon: Dynamic 3 RFT: 5 Cleans @155/105* 10 Lateral Burpees 15 Cals Alt. 20 Pull Ups *Coach...Read more

GROUP CLASS WORKOUT   Warm Up: 2 Rounds: 45 sec plank, 15 PVC pass throughs, 15 KB High Pulls, 2 laps   Strength: Dyn: Find 1RM Push Press and 5×3 Strict press 15 Min Time Cap Foundational:  Push press practice and 5×3 Strict press   Metcon: Dynamic 2 Rounds For Time: (Every 2 Minutes must complete 6 Burpees) Start with burpees 🙂 19 Min Time Cap 50 Ab Mat Sit Ups 40 Air Squats 30 Push Ups 20 TOTAL OH Lunges with Plate 45/25 10 Pull Ups   Foundational 2 Rounds For Time (Every 2 Minutes 3 Burpees) Start with burpees 🙂 19 Min Time Cap 45 Ab Mat Sit Ups 35 Air Squats 25 Push Ups 20 Total Lunges 10 Ringrows   Mobility: Pre – Banded Over Head (pg. 257) Post – Post – Super Friend Quad Smash     SKILLS CLASS Pull ups/Bar Muscle Ups Turkish Get Ups...Read more