GROUP CLASS WORKOUT

Warm Up:
3 minute machine
20 legs swings
20 lunges
15 dumbbell thrusters
10 groiners
20 scorpions
15 PVC pass throughs
15 PVC good mornings
1 minute banded front rack

Strength: Front Squat (every 1:15)
Welded: 6×2 @80%
Welded Lean: no strength

MetCon:
Welded:
Partner Relay
12 Rounds
3 power snatches (95#/65#)
5 overhead squats (95#/65#)
7 push ups
Adv.: handstand push ups, 115#/75#
Scaled: power cleans, front squats

Welded Lean:
“10 Minute Test” x2
10 minute max calorie bike
4 minute rest
Repeat
Extra Gains:
50 AbMat sit ups
100 Russian twists
2 minute plank

 

SKILLS (Midtown 4:30PM)
Quad Damn

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
3 Rounds
50 air squats
50/150 double unders
1 minute banded overhead distraction

Skill of the Month: Chest to Bar/Toes to Bar
12 minute EMOM
odd: 6 toes to bar
even: 6 pull ups

MetCon:
500 meter row
15 dumbbell thrusters
500 meter row
15 dumbbell front rack lunges
500 meter row
15 dumbbell hang cleans