Wallball & Chains

28
Dec

Wallball & Chains

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

SkillMuscle 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.