GROUP CLASS WORKOUT
Warm Up:
3 Laps around the rig
3 Rounds
50’ Bear Crawl
10 SA KB High Pull (each arm)
10 SA KB Snatches (each arm)
10 SA Ring Rows (3 sec down)
Strength: Push Press (every 1:45)
5×4 (choose weight)
MetCon:
Build:
4 Rounds
100 Singles or 25 DU
18 Alt. DB Snatches (35#/20#)
14 Box Jump Overs (24”/20”)
12 Minute Time Cap
Welded:
4 Rounds
100 Double Unders
18 Alt. DB Snatches (50#/35#)
14 Box Jump Overs (24”/20”)
12 Minute Time Cap
Warrior:
4 Rounds
100 Double Unders
12 Alt. DB Snatches (75#/50#)
14 Box Jump Overs (24”/20”)
12 Minute Time Cap
LEAN CLASS WORKOUT
Warm Up:
3 Laps around the rig
3 Rounds
50’ Bear Crawl
10 SA KB High Pull (each arm)
10 SA KB Snatches (each arm)
10 SA Ring Rows (3 sec down)
MetCon:
South:
38 Minute AMRAP
3 Rounds
20 Devils Press (25#/15#)
20 Weighted Lunges (Total)
3 Rounds
20 Cal Bike
20 Air Squats
Midtown:
For Time:
100 Walking Lunges
80/60 Cal. Bike
60 Push Ups
40 KB Swings (35#/26#)
3 Minute Rest
4 Rounds
25 Walking Lunges
20/15 Cal. Bike
15 Push Ups
10 KB Swings
35 Minute Time Cap