GROUP CLASS WORKOUT
Warm Up:
4 Rounds
5 Goblet Squats
6 Cossack Squats
20 Banded Pull Aparts
MetCon:
Build:
For Time:
30 Alt. DB Snatches (40#/25#)
30/24 Cal. Bike
3 Minute Rest
20 Alt. DB Snatches
30/24 Cal. Bike
3 Minute Rest
10 Alt. DB Snatches
30/24 Cal. Bike
27 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 27 minutes.
Welded:
For Time:
30 Alt. DB Squat Snatches (50#/35#)
30/24 Cal. Row
3 Minute Rest
20 Alt. DB Squat Snatches
30/24 Cal Row
3 Minute Rest
10 Alt. DB Squat Snatches
30/24 Cal Row
27 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 27 minutes.
Warrior:
For Time:
30 Alt. DB Squat Snatches (75#/50#)
30/24 Cal. Row
3 Minute Rest
20 Alt. DB Squat Snatches
30/24 Cal Row
3 Minute Rest
10 Alt. DB Squat Snatches
30/24 Cal Row
27 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 27 minutes.
LEAN GROUP CLASS WORKOUT
Warm Up:
4 Rounds
5 Goblet Squats
6 Cossack Squats
20 Banded Pull Aparts
MetCon:
For Time:
1.5 Mile Run
50 Walking Lunges
2 Minute Rest
2K Ski
50 Walking Lunges
2 Minute Rest
800 Meter Run
50 Walking Lunges
38 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 38 minutes.