GROUP CLASS WORKOUT
Warm Up:
3 Rounds:
10 PVC overhead squats
10 PVC pass throughs
10 pushups
Snatch PVC Progression
2 Rounds:
4 hang power snatch
4 snatch press
4 snatch balance
Strength: 14 minutes
Welded: 8×2 snatch (drop and reset) or 8×3 power snatch (drop and reset)
Welded Lean: no strength
MetCon:
Welded:
Partner WOD
10 Rounds
8 shoulder to overhead (95#/65#)
7 toes to bar
6 jump switch lunges/walking lunges
cash out: 100/75 calorie bike
*each partner must complete a round before the next partner goes
*each partner must complete 5 rounds
*18 minutes time cap
Welded Lean:
2 Rounds
8 minute row
8 minute bike
8 minute ski
*70-80% intensity
SKILLS (Midtown 4:30PM)
Quads
LADIES NIGHT (Midtown 6:30PM)
Warm Up:
2 minute machine
1 minute couch stretch (each side)
2 Rounds:
10 kettle bell presses + 100 foot walk (each arm)
Skill of the Month: Overhead Squats
8×2 Sott’s press (every 1:30)
3x max rep overhead squats (10 minutes to complete)
MetCon:
3 Rounds
10 front rack step ups (each leg)
10 front rack lunges (each leg)
*8 minute time cap