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)