Cleaning Out My Closet

13
Feb

Cleaning Out My Closet

GROUP CLASS WORKOUT

Warm Up:
25/20 calorie machine
90 second pigeon stretch
30 banded good mornings
2 Rounds:
16 lunges
12 heavy goblet squats
8 groiners
Finish with:
20 legs swings
20 scorpions

Strength: Back Squat (14 minutes)
Strength: 1 rep max
Technique: 5×5 (moderate weight)
Welded Lean: no strength

MetCon:
Welded:
20/16 calorie bike
10 cleans (135#/95#)
20/16 calorie bike
8 cleans (155#/105#)
20/16 calorie bike
6 cleans (185#/125#)
20/16 calorie bike
4 cleans (205#/135#)
20/16 calorie bike
2 cleans (225#/155#)
scaled: 95#/65#, 115#/75#, 135#/85#, 145#/95#, 155#/105#
*14 minute time cap

Welded Lean:
2K row
100 AbMat sit ups
100 air squats
1K row
50 AbMat sit ups
50 air squats
2K row
*40 minute time cap

 

SKILLS (Midtown 4:30PM)