Buy In… Cash (me) Ousside, How Bow Dah?

12
Feb

Buy In… Cash (me) Ousside, How Bow Dah?

GROUP CLASS WORKOUT

Warm Up:
20/15 calorie machine
60 second banded overhead distraction
2 Rounds:
15 Russian kettle bell swings
15 air squats
Clean PVC Progression
2 Rounds:
5 hang power cleans
5 front squats
5 push jerks

Strength: 12 minute EMOM
Strength: 1 clean and jerk
Technique: 2 powers cleans + 1 push jerk

MetCon:
Welded & Welded Lean:
For Time:
Buy In: 100 double unders
4 Rounds
10 toes to bar
12 calorie row
Cash Out: 30 burpees
scaled: 150 singles, 15 knee raises
*12 minute time cap

 

SPEEDFIT (Midtown 6AM)

Warm Up:
500 meter row
3 Rounds:
12 tempo squats (3 sec down fast up)
10 arm circles
10 push ups
10 ring rows

MetCon:
4 Rounds
10 power snatches (75#/55#)
20 wall balls
Cash out: 30/23 calorie bike