GROUP CLASS WORKOUT

Warm Up:
50 banded good mornings
2 rounds:
10 kettle bell deadlifts
8 Russian kettle bell swings
6 goblet squats
Finish with:
10 groiners
20 scorpions
15 PVC pass throughs

Strength: Deadlift (every 1:40)
Welded: 6×3 rising
Welded Lean: no strength

MetCon:
Welded:
21-15-9
deadlift (165#/115#)
pull ups
calorie bike

Welded Lean:
45 minute AMRAP
40 calorie machine
20 burpees
30 kettle bell swings (35#/26#)
10 goblet squats (35#/26#)

 

SKILLS (Midtown 4:30PM)
Toes to Bar & Accessory

 

LADIES NIGHT (Midtown 6:30PM)
Warm Up:
2 minute machine
1 minute ankle plate mobilization (each leg)
2 minute cactus pose
2 minute machine

Skill of the Month: Overhead Squat
5×5 behind the neck snatch press (every 1:30)
5×1 snatch balance + 2 OHS (every 1:30)

MetCon:
“Elizabeth”
21-15-9 
squat clean (95#)
ring dips