GROUP CLASS WORKOUT
Warm Up:
3 lap run
3 Rounds
5 inchworms, 10 PVC good mornings, 15 OH Squats
Strength:
6×3 Deadlift (Work up in weight) Every 90 Seconds
After each set, complete 6 Strict Pull Ups
Metcon:
Dynamic
15 Minute AMRAP
Buy in: 40 burpees to rig
then repeat:
10 Toes to Bar
15 Russian Twists each side
35/20 DB
30 DU’s
Foundational
15 Minute AMRAP
Buy in: 30 burpees
then repeat:
10 K2E/V-ups
15 Russian Twists each side
60 Singles
Mobility:
Pre – Posterior Chain Floss (pg. 351)
Post – Super Couch Stretch
COMPETITORS CLASS WORKOUT
Warm Up:
3 lap run
3 Rounds
5 inchworms, 10 PVC good mornings, 15 OH Squats
Strength:
10 Minutes to find 1RM power snatch
14 Singles power clean @80% every 30 seconds
Accessory:
14×5 Standing BB Rows
8×6 Narrow Grip Standing BB Strict Press
Metcon:
2 RFT:
10 PC @185/125
80 DU
Rest 2 Minutes
2 RFT:
10 Squat Snatches @ 115/75
14 Lateral Burpees
Mobility:
5 Minute cool down on bike
Super Couch
Anterior Compartment Smash (pg.264)