GROUP CLASS WORKOUT
Warm Up:
2 minutes machine
2 rounds
10 jump squats
5 burpees
Clean PVC Progression
3 rounds
5 clean deadlifts
3 hang power cleans
Strength: Power Clean (every 1:00)
Welded: 10×1
Welded Lean: No strength
MetCon:
Welded:
7 minute AMRAP
3 power cleans (155#/105#)
10 push ups
7 minute AMRAP
5 box jumps (24″/20″)
13 wallballs (20#/14#, 10’/9′)
Welded Lean:
6 Rounds (every 5 minutes)
1,000 meter row
SKILLS CLASS (Midtown 4:30PM)
Pull Ups & Back
LADIES NIGHT (Midtown 6:30PM)
Warm Up:
“Snatch” Game
2 rounds:
15 KB swings
10 air squats
5 burpees
Finish with:
20 PVC pass throughs
20 PVC good mornings
Skill: Muscle Ups
10 minutes to work on max attempts
MetCon:
“Deck of Cards”
Spades – burpees
Hearts – standing sit ups
Clubs – dumbbell thrusters
Diamonds – pull ups
*Aces – 15 calorie bike
*Cards are pulled at random from the deck, the movement is determined by the suit and the reps are determined by the number on the card, continue to pull cards until all have been used.