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GROUP CLASS WORKOUT   Warm Up: 20 Medball slams, 20 hollow rocks, 20 scorpions 3 lap run, 20 PVC PT, 20 air squats   Strength: 20 Strict Pull Ups Over Hand/ 20 Under Hand 5×10 Seated (Ground) DB Press 5×10 Push Ups(15 Minute Time Cap)   Metcon: Dynamic 20 Min Partner WOD Partner A. 200 m Run Partner B. AMRAP of: 7 Toes to Bar 5 Power Cleans 155/105 3 Front Squats 155/105   Score is total rounds of 7-5-3   Foundational 20 Min Partner WOD Partner A. 200 m Run Partner B. AMRAP of: 9 K2E/V-Ups 7 Kb Swings 53/35 5 Goblet Squats   Score is total rounds of 9-7-5   Mobility: Pre – Single Leg Flexion (pg. 303) Post – Partner Calf Smash on Roller  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 1 minute plank 3 Rounds 12 jump switch lunges, 10 V-ups, 7 burpees   Strength: Find 2 Rep MAX Front Squat 14 Minutes   Metcon: Welded 16 Min EMOM 1. 3 Power Cleans 185/125 + 3 Lateral Burpees 2. 7 C2B Pullups/10 Pullups   Welded Lean 16 Min EMOM 1. 3 DLs 185/135 + 3 Lateral Burpees 2. 10 Pullups 3.10 Box Jumps 24/20 4. 14 V-Ups   Mobility:   Pre – Banded Hip Capsule Post – Scapula smash with lacrosse ball       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 PVC PT 7 rounds 35/15 Double Under Practice   Skills: Rope Climbs, Wall Walks/HPSU, MU/C2B/Pullup 18 Minutes   Metcon: Welded & Welded Lean 9 Rounds 30/20 on machine for cals 2 min break 9 Rounds 30/20 on machine for cals   Mobility: Pre – Banded Bully (pg. 268) Post – 5 minute cool down on machine or walk       OLYMPIC LIFTING CLASS 8am to 9am with Coach Kyle       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 200m run 3 Rounds 12 pushups, 15 air squats, 15 PVC PT   Strength: 30 Reverse Grip Pull Ups Super Set: 4×10 DB Strict Press 4×8 Strict Toes to Bar or 14 V-Ups     Metcon: Welded Partners Barbell Madness 60 DL @95/65 50 Thrusters @95/65 40 Hang Cleans @95/65 30 Power Cleans @135/95 20 Shoulder to OH @135/95 10 Squat Clean and Jerks @155/105 400m Run (Both)   Welded Lean Partner Madness 200m Run (Both) 110 Wall Balls 20/14 200m Run (Both) 90 Plank to Pushup 200m Run (Both) 70 DB Thrusters 35/20 200m Run (Both)   Mobility: Pre – OH Tissue Smash (pg. 255) Post – High five your partner and then stretch out       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 60 DU (90 singles), 20 scorpions, 60 DU (90 singles) 20 PVC PT, 10 burpees, 25 situps   Strength: Push Press 6×3 Increase in weight Every 1:25   Metcon: Welded   5 Rounds 4 Clean and Jerks 135/95 8 Burpee Pullups 12 Air Squats   Cash Out: 75 Double Unders   Welded Lean 6 Rounds 10 Kb Swings 53/35 13/10 Cal Bike 10 Burpees   Mobility: Pre – Lat Smash On Foam Roller Post – Calf Smash on Foam Roller       OPEN GYM 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more