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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 20 Minute EMOM 1. 40 double unders 2. 12/9 calorie machine
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats (5 second pause in bottom 10 leg swings (each side) 5 broad jumps 10 straight leg sit ups Strength: Squat Clean (14 Minutes) Find 1 rep max MetCon: Welded Rx: 2 Rounds 20 overhead squats (95#/65#) 20 toes to bar 10 Minute Time Cap Lean: 10 Rounds 30/25 calorie row 20 air squats 10 med ball slams (heavy) 35 Minute Time Cap
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell push press (each side) 10 single arm kettlebell bent over rows 15/12 calorie machine Strength: Push Press (every 1:30) 5×4 MetCon: Welded Rx & Lean: 14 Minute AMRAP 5 clean and jerks (165#/115#) 50 double unders 20/15 calorie row/bike *Alternate bike and rower.
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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean For Time: 2 Mile Run 100 Wall Balls (20#/14#, 10’/9’) 50 Burpees 100 AbMat Sit Ups 2K Row 40 Minute Time Cap OLYMPIC WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00) 6 Sets (Heavy) Clean Pulls 5×4 @90% of best Clean GHD Weighted Back Raises 4×20
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This week’s Featured Athlete was chosen by Coach Joaquin! Keep up the awesome work Ali! 💪🏽 “Ali is one of my OG’s. It’s almost rare that I don’t see her on the daily. After just a few complaints from her 🙄and a pep talk or two from me, she puts on her game face and gets after it👊🏼 She has proven that hard work really does pay off. You have come such a long way since I’ve known you and you continue to push the limits. Keep it up Ali you are inspiring people to push their own limits as well! 💪🏼” – Coach Joaquin
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