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GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 Machine 85%/40% 2 Rounds 10 KB Swings, 15 PVC PT, 5 Burpees   Strength: Find 1RM Power Clean (14 Minutes) Foundational: 16 Moderate Power Cleans   Metcon: Dynamic 6 Min AMRAP 10 cal row 5 Burpees rest 4 min 6 Min AMRAP 10 cal bike 20 Double Unders   Foundational 6 Min AMRAP 10 cal row 5 Burpees rest 4 min 6 Min AMRAP 10 cal bike 40 Singles   Mobility: Pre – Super Front Rack Mobilization Post – 5 Mins On a Machine       OLYMPIC LIFTING CLASS Strength: Clean And Jerk Hang Power Snatch Back Squat   Accessory: Push Press Overhead Lunges       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 7 inch worms, 20 situps, 15 PVC pass throughs   Strength: 5×4 Push Press Increase in weight Every 90 seconds   Metcon: Dynamic 5 Clean and Jerks 135/95 15 Pullups 25 Cals Row 35 Wall balls 20/14 5 Clean and Jerks 135/95 35 Wall balls 20/14 25 Cals Bike 15 Pullups 5 Clean and Jerks 135/95   Foundational 10 Deadlifts 25 Ring rows 20 Cals Row 30 Wall Balls/Thrusters 10 Deadlifts 30 Wall balls/Thrusters 20 Cals Bike 25 Ring rows 10 Deadlifts   Mobility: Pre – Banded Bully (pg. 268) Post – Lat smash on lacrosse ball or foam roller       COMPETITORS CLASS WORKOUT  CLICK HERE       OLYMPIC LIFTING CLASS Strength: Power Snatch+Over Head Squat Power Clean   Accessory: Snatch High Pull Box Back Squat Strict PressRead more

GROUP CLASS WORKOUT   Warm Up:   3 Rounds 15 Med ball slams, 15 PVC PT, 5 Inch worms, 10 V-Ups   Strength: 18 Singles Sumo DL (Every 30 Seconds)   WOD:   Welded  15 Min AMRAP 200 m Run 10 OH Plate Lunges 45/25 10 Push Press 95/65 30 DU   Welded Lean 15 Min AMRAP 400 m Run 20 Russian Twists each side 20/16 20 Med ball Slams 20/16 30 DU   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – T-Spine Smash on Foam Roller       OLYMPIC LIFTING CLASS Strength: Find 1RM Strict Press   Accessory: Super Set of: T-bar Row Belt Squats Glute Ham Raises       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 10 burpees, 20 PVC PT 15 pushups, 20 PVC PT 2 Rounds 20 hollow rocks, 10 KB swings   Strength: 50 Hanging KB High Pulls 100 Banded Lat Pull Downs 100 Banded Tricep Extensions 3 Minute Farmer Carry Hold   Metcon: Welded & Welded Lean 20 Minute AMRAP Partner/One Works One Rests 200 Meter Run 10 Thrusters @95/65-75/55 *Pick a weight you can do all 10 reps unbroken. Partner resting must complete 20 Hollow Rocks.   Mobility:  Pre – Posterior Chain Floss Post – Super Friend quad smash       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 3 laps 3 Rounds 5 inchworms, 15 PVC PT, 15 hollow rocks Finish with 15 burpees   Strength: Bench Press 6×3 Increase in weight Every 1:30   Metcon: Welded & Welded Lean   4 Rounds 400 Meter Run 21 KB Swings 53/35 15 Box Jumps24/20 9 Burpees   Mobility: Pre – Banded Bully Post – Calf Smash/Stretch       COMPETITORS CLASS WORKOUT CLICK HERERead more