GROUP CLASS WORKOUT
Warm Up:
2 minute machine
Dynamic Coach Warm Up
Finish with:
20 arm circles
15 PVC pass throughs
15 PVC good mornings
Strength: Strict Press (every 1:20)
Welded: 5×4 (choose weight)
Welded Lean: no strength
MetCon:
Welded:
15 minute AMRAP
50 wall balls (20#/14#, 10′,9′)
40 calorie row
30 box jumps
20 power cleans (115#/75#)
10 shoulder to overhead (115#/75#)
Adv: 155#/105#, add 5 muscle ups to the workout
Welded Lean:
2 Rounds
20 minute AMRAP
20 calorie ski
20 burpees
20 V-Ups
20 med. ball slams (20#/15#)
20 calorie bike
3 minute rest in between rounds
Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position
SKILLS CLASS (Midtown @ 4:30PM)
Hamstrings & Lower Back
LADIES NIGHT (Midtown @ 6:30PM)
Warm Up:
Simon Says (hollow rock)
2 Rounds:
15 air squats
10 KB swings
5 inch worms
Finish with:
20 PVC pass throughs
20 PVC good mornings
Skill of the Month: Muscle Ups
5 x 5 Russian dips
MetCon:
10 Rounds
10 calorie bike
3 front squats (115#)