GROUP CLASS WORKOUT

Warm Up:
8 minute AMRAP:
10 calorie machine
10 leg swings
10 PVC overhead squats
10 kettlebell swings
Finish with:
20 scorpions
15 PVC good mornings

Skills: 14 minutes
Rowing & Double Unders

MetCon:
Welded:
15 minute EMOM
3 Power Cleans 115/75
3 Front Squats 115/75
3 Lateral Burpees
Adv: 135/95
*Add 1 rep to each movement at the 5 minute mark (4 reps of each movement) and then another at the 10 minute mark (5 reps of each movement).

Welded Lean:
40 Minute AMRAP
50/40 calorie bike
20 med. ball slams (20#/15#)
15 burpees

 

SKILLS (Midtown 4:30PM)
Explosive Training

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
2 minute machine
Log Roll Tic Tac Toe
overhead banded distraction (1 minute each side)
2 Rounds:
15 KB swings
10 air squats
5 burpees
Finish with:
15 PVC pass throughs
15 PVC good mornings

Skill of the Month: Overhead Squats
1 rep max overhead squat

MetCon:
50 KB swings
40 double unders
30 deadlifts
20 cal. bike
10 push press